Spiced bulghar pilaf with fish

Spiced bulghar pilaf with fish

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(20 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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zachary82's picture

Great recipe. Though you can't really taste the carrot, it gives nice texture and colour. The flavour combination is great with the spicy Harissa and sweet apricots. One of my favourite weekend lunches :)

gillh007's picture

Just made this, really lovely taste. I used frozen bollock (Asda), chopped into bite sized, and added to the last ten mins,so all just one pot. The colours look great too. Will be freezing, will certainly make a great mid week meal, after work. Will do again.

madmary66's picture

Wow, I didn't know that Asda stocked bollocks these days!!!

jaMarusia's picture

absolutely loved it!! I fried the fish though, because I don't like steamed, and I omitted apricots. It smelled lovely and tasted wonderfully. Will do it again soon, thank you for recipie!!

salma63's picture

Have cooked this recipe several times.Omit the apricots though.
Just tried with grated courgettes with the carrots .Lovely as usual

raven's picture
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I have also just discovered that the leftovers (minus the fish) are really lovely for lunch the next day too - and friend was impressed too!

raven's picture
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I have also just discovered that the leftovers (minus the fish) are really lovely for lunch the next day too - and friend was impressed too!

raven's picture
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Really lovely, the whole family enjoyed this. Surprised it doesn't have more ratings. Fried the fish separately, as was in a hurry, and would do that again it was tasty. Only used 1 tbsp harissa which was just right. Really good way of getting veg in children as it's sweet and doesn't taste too carroty. (I don't like carrots or spinach but I loved this!)

ftlmcs's picture
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Love this recipe, done it a few times. Agree that the leftovers are lovely, freezes well too!

foodie64mum's picture
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I've just discovered that leftovers (minus the fish) are lovely eaten cold the next day!

foodie64mum's picture
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Very tasty and easy - a perfect, and unusual, one-pan meal. I followed the recipe to the letter, apart from increasing the spinach to 260g as that's what I had. We didn't find it particularly spicy but the flavours were lovely, and the hake was gorgeously tender. I'll definitely make this again.

clairearblaster's picture
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Fantastic, I used cous-cous as I couldn't find bulgar wheat and the flavours where just superb. I did pan fry my hake fillets as I am not too keen on steaming fish!

toritori's picture
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this was lovely-was a bit wary as bulgar ive had in the past has been bland but this was yummy!makes a big portion too!i used ground cumin, not seeds and added celery & pepper instead of aprictos -this would be good as a side or with diced chicken in too

wouldnt let me pick stars -5 from me!

stormyraincloud's picture
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This is lovely. I used couscous, didn't have bulghar wheat, never heard of it to be honest, and it isn't something I usually have in, but couscous is, so...
Really tasty, didn't have apricots though, but don't think I'll bother with them. The harissa paste is wonderful, definitely make it again.

a_mann's picture
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Amazing and super easy!

helena1980's picture
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Brilliant recipe - easy and extremely tastey

picklestick's picture
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Loved this. Very tasty. I also used half the amount of Harrisa and it still had a bit of spice, but not overpowering.

I had the left over mix with a fried egg for lunch the following day and it went very well with the egg.

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.

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