Spiced bulghar pilaf with fish

Spiced bulghar pilaf with fish

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(22 ratings)

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Cooking time

Prep: 10 mins Cook: 35 mins

Skill level

Easy

Servings

Serves 4

Use sustainable white fish in this North African-inspired rice one-pot with harissa and apricot - full of iron, fibre and 2 of your 5 -a-day

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
416
protein
37g
carbs
52g
fat
6g
saturates
1g
fibre
7g
sugar
15g
salt
1g

Ingredients

  • 1 tbsp olive oil
  • 2 onions, finely sliced
  • 3 carrots, grated
  • 2 tsp cumin seeds
  • 2 tbsp harissa
  • 200g bulghar wheat
  • 6 dried apricots, chopped
  • 700ml weak chicken stock (we made using 1 stock cube)
  • 200g baby spinach
  • 4 firm white fish fillets
  • 4 thin lemon slices

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Method

  1. Heat the oil in a lidded flameproof casserole dish. Tip in the onions and cook for 10 mins until soft and golden. Add the carrots and cumin, and cook for 2 mins more. Stir through the harissa, bulghar and apricots, pour over the stock and bring to the boil. Cover and simmer for 7 mins.
  2. Add the spinach and stir through until just wilted. Arrange the fish fillets on top, pop a slice of lemon on each and season. Replace the lid and cook for 8 mins, keeping over a low-ish heat.
  3. Turn heat to low and cook for 7-8 mins more until the fish is cooked through and the bulghar is tender. Season with pepper and serve.

Recipe from Good Food magazine, November 2012

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Comments

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yvonnelove's picture
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Make this last night pretty much exactly to the recipe and it was delicious! I did add in a red pepper and didn't have cumin seeds so had to use ground cumin which didn't take from it. I will be making this again very soon!

nickythomas42's picture

This is absolutely delicious! A lovely combination and something interesting to do with white fish.

eleanormayo's picture
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Made this last night for friends and we all loved it! I used veggie stock and left out the apricots (not a fan myself!). Would definitely recommend as a healthy, slightly unusual dish.

katiekates's picture
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Delicious! So easy to make and such interesting textures and flavours. Perfect for a cold November night. Will definitely make this again, and soon!

maryechappell's picture
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Liked this dish, different and interesting, but the harissa I get is very strong and I would only add 1 tsp for 4 people. Otherwise made it just as you said.

seonaid's picture
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Really lovely.

ylowen's picture
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Absolutely lovely. Made this with River Cobbler (£2 for 2 fillets) so a very cheap meal that tasted fantastic!

tonykerr's picture
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Quick, easy and very tasty, added a tin of chickpeas too. Will certainly be making again.

lannie's picture
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found this really quick and simple to make and tasted lovely!!
i didnt have any harrissa paste so i made a paste of crushed chilli (minus the seeds) corriander paste and cumin
also didnt have any apricots so used half a yellow pepper. loved it!

jweg1210's picture
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Surprised nobody else has tried this yet - it is very good. As it was cooking my inarticulate 14yr old son commented that it was 'beautiful'. I forgot to buy bulghar wheat, but had giant couscous in the cupboard, which worked very well. And unless you are made of very stern stuff I'd only use 1 tbsp of harissa.

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