Pan-Fried Fish with Bulgur Tomato Salad and Harissa Mayo

Pan-Fried Fish with Bulgur Tomato Salad and Harissa Mayo

Ready in 25 minutes • Serves 2-3
This dish most recently appeared in My Gourmet (4 Nights For 2) on Sunday, March 13, 2016.
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Spice up your life with Harissa paste, originating in Maghred, Africa.

Ingredients

BULGUR TOMATO SALAD

  • 3/4 cup bulgur wheat
  • 1 teaspoon red wine vinegar
  • Juice of 1/2 a lemon
  • 2 tablespoons olive oil
  • 1/2 bag baby spinach leaves, finely chopped
  • 25g capers
  • 1 shallot, thinly sliced
  • 1/2 telegraph cucumber, diced 1cm
  • 1 punnet mixed cherry tomatoes, cut in half

HARISSA MAYO

  • 1 1/2 tablespoons harissa paste
  • 2 tablespoons mayonnaise

PAN-FRIED FISH

  • 300g fish fillets
  • Knob of butter
  • Juice of 1/2 a lemon

Steps

  1. a full kettle to the boil.
  2. Add bulgur and a good pinch of salt to a heat-proof bowl and cover with boiling water. Cover and leave to soak for 15–18 minutes, until grains are tender. Drain well. Return to bowl.
  3. While bulgur is cooking, mix together harissa paste and mayonnaise in a bowl and season with salt and pepper.
  4. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season with salt. Heat a drizzle of oil in a fry-pan on high heat. Cook fish for 1–2 minutes each side, depending on thickness, until just cooked. Remove from heat and add butter and lemon juice to pan.
  5. Add all remaining salad ingredients to bowl with bulgur, season with salt and pepper and toss to combine.
  6. Divide bulgur tomato salad between plates. Top with fish and a dollop of harissa mayo.

Nutritional Information

Energy 2800 kj
669 kcal
Protein 36.4g
Carbohydrate 61.7g
Fat 26.9g