Mediterranean Fish with Vegetable Bulgur & Tomato Basil Salsa

Mediterranean Fish with Vegetable Bulgur & Tomato Basil Salsa

Ready in 40 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, March 29, 2020.
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Ingredients

VEGETABLE BULGUR

  • 1/2 pack mushrooms, halved
  • 1 capsicum, cut into wedges
  • 1 courgette, sliced into 1cm thick rounds
  • 1/2 broccoli, cut into florets
  • 1/2 red onion, cut into wedges
  • 1/2 Tbsp balsamic vinegar
  • 1 pack bulgur wheat

TOMATO SALSA

  • 1 tomato, diced 1cm
  • 1 bunch basil leaves, torn
  • 1/2 tsp vinegar

FISH

  • 1 pack market fish
  • 1 pack Mediterranean spices

GARLIC YOGHURT

  • 75g yoghurt
  • 1/2 clove garlic, minced

Steps

  1. Preheat oven to 220°C. Bring a full kettle to the boil.
  2. Prep & cook vegetable bulgur ingredients. Toss vegetables on a lined oven tray with balsamic vinegar and 1/2 tsp oil. Roast in oven for about 25 minutes, until tender. Toss once during cooking. Season to taste.
  3. Cook bulgur. In a heat-proof bowl, add bulgur and a pinch of salt and cover with boiling water. Cover and leave to soak for 15-18 minutes, until grains are tender. Drain well.
  4. Prep & make tomato salsa. In a bowl, combine tomato salsa ingredients with 1/4 tsp salt.
  5. Prep fish. Pat fish dry and remove any scales or bones. Cut larger fillets in half, season and coat in Mediterranean spices.
  6. Cook fish. Heat 1 tsp oil in a fry-pan on mediumhigh heat. Cook fish for 2-3 minutes each side, until just cooked through. Rest, covered.
  7. Make garlic yoghurt. In a small bowl, combine yoghurt and garlic with a pinch of salt.
  8. Serve bulgur and vegetables topped with fish and tomato salsa. Drizzle over garlic yoghurt.

Nutritional Information

Energy 1627 kj
389 kcal
Protein 43.8g
Carbohydrate 31.5g
Fat 6.8g