Latin Romesco Fish With Sazon and Tomato Bulgur
Ready in 0 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 12, 2018.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 12, 2018.
Instead of baking, you can pan-fry the fish. Just make sure to use a non-stick pan! Cook for about 2 minutes each side, then add the lemon.
Ingredients
BULGUR
- 2 tsp oil or spray oil
- 1 brown onion, thinly sliced
- 2 cloves garlic, minced
- 1 carrot, grated
- ½ tsp salt
- 1 Tbsp sazon spice mix
- 1 can chopped tomatoes
- 2 cups vegetable or chicken stock
- 100g bulgur wheat
- ½ bag baby spinach *
BROCCOLI
- 1 tsp oil or spray oil
- 1 broccoli, florets cut 1-2cm and stalk diced 1cm
- 1 clove garlic, thinly sliced
- 1 Tbsp water
- Juice of ½ lemon
FISH
- 600g market fish, patted dry and large fillets cut in half
- Zest and juice of ½ lemon
- 2 Tbsp chopped parsley *
TO SERVE
- 1 sachet romesco sauce
Steps
-
Preheat oven to 220ºC.
-
Prep & cook bulgur. Heat oil in a medium pot on medium-high heat. Cook onion, garlic, carrot and salt for 3-4 minutes, stirring often, until softening. Add sazon spice mix and cook for 30 seconds, until fragrant.
-
Add canned tomatoes, stock and bulgur. Cook for 12-15 minutes, until bulgur is tender.
-
Prep broccoli.
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Prep & cook fish. Place fish on a lined oven tray. Season, toss with lemon and parsley. Bake (on upper oven rack) for 5-6 minutes, until just cooked through.
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Cook broccoli. Heat oil in a medium fry-pan on medium-high heat. Cook broccoli for 2 minutes. Add garlic and cook for a further 1 minute. Add water and lemon, then bring to a simmer. Simmer for 2 minutes, until water has evaporated and broccoli is tender. Season.
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Finish bulgur. Fold spinach through bulgur and season.
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To serve, spoon bulgur into bowls. Place broccoli to one side and top with fish. Drizzle over romesco sauce.
Nutritional Information
| Energy |
1551 kj 371 kcal |
|---|---|
| Protein | 41.3g |
| Carbohydrate | 28.7g |
| Fat | 4.9g |