Lemon-Herb Baked Fish with Veggie Bulgur

Lemon-Herb Baked Fish with Veggie Bulgur

Ready in 25 minutes • Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, May 8, 2016.
Order Now
Order Now

Squeeze some more lemon on the fish for extra zing!

Ingredients

VEGGIE BULGUR

  • 1 cup bulgur wheat
  • 1 1/2 cups frozen peas, defrosted
  • 2 tomatoes
  • 1/2 bag baby spinach leaves
  • 1 tablespoon olive oil
  • 1 teaspoon vinegar (e.g. red wine, white wine, cider)
  • 100g feta cheese

LEMON-HERB BAKED FISH

  • 2 tablespoons chopped parsley leaves and stalks
  • 2 tablespoons melted butter œ
  • 1 tablespoon olive oil œ
  • Zest and juice of lemon (optional, adults)
  • 1 clove garlic, finely chopped (optional, adults)
  • 1/4 teaspoon salt œ
  • 450g fish fillets

TO SERVE

  • 1 tablespoon chopped parsley
  • 1/2 lemon, cut into wedges (optional, adults)

Steps

  1. oven to 200°C. Line an oven tray (with a lip) with baking paper. Bring a large pot of salted water (with a lid) to the boil.
  2. Place bulgur and peas in pot of boiling water. Stir, cover, turn off heat and leave to soak for 10 minutes, until bulgur is tender. Drain well through a sieve and return to pot.
  3. In a bowl, mix together parsley, butter, oil, lemon zest and juice and garlic (if using) and salt. Pat fish dry with paper towels, remove any remaining scales or bones and cut any larger fillets in half. Add to bowl with lemon mixture and toss to coat.
  4. Prepare the vegetables. Dice tomatoes 1cm; roughly chop spinach. Set aside.
  5. Place fish on prepared tray in a single layer and bake for 6€–8ƒ minutes, until cooked through.
  6. Toss cooked bulgur and peas with oil, vinegar, tomatoes and spinach. Crumble through feta and season to taste with salt and pepper.
  7. Spoon some veggie bulgur onto plates. Top with lemon-herb baked fish and sprinkle with parsley. Serve with a wedge of lemon, if desired.

Nutritional Information

Energy 1640 kj
392 kcal
Protein 30.6g
Carbohydrate 22.3g
Fat 18.2g