Spiced bulghar pilaf with fish

Spiced bulghar pilaf with fish

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(25 ratings)

Prep: 10 mins Cook: 35 mins

Easy

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

  • Healthy

Nutrition: per serving

  • kcal416
  • fat6g
  • saturates1g
  • carbs52g
  • sugars15g
  • fibre7g
  • protein37g
  • salt1g
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Ingredients

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 onion, finely sliced
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 3 carrot, grated
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 tsp cumin seed
  • 2 tbsp harissa
    Harissa

    Harissa

    ha-riss-ah

    This hot, aromatic paste made from chilli and assorted other spices and herbs is spicy and…

  • 200g bulghar wheat
  • 6 dried apricot, chopped
  • 700ml weak chicken stock (we made using 1 stock cube)
  • 200g baby spinach
  • 4 firm white fish fillets
  • 4 thin lemon slices
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

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.

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Comments, questions and tips

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wandafawl's picture
wandafawl
1st May, 2014
I think - kinda hope! - you might mean pollack...Not sure Asda would supply the other sort ;D
madmary66
19th Feb, 2014
Wow, I didn't know that Asda stocked bollocks these days!!!
jaMarusia's picture
jaMarusia
29th Sep, 2013
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
25th May, 2013
Have cooked this recipe several times.Omit the apricots though. Just tried with grated courgettes with the carrots .Lovely as usual
raven
2nd May, 2013
5.05
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
2nd May, 2013
5.05
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
30th Apr, 2013
5.05
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
19th Apr, 2013
5.05
Love this recipe, done it a few times. Agree that the leftovers are lovely, freezes well too!
foodie64mum
17th Apr, 2013
5.05
I've just discovered that leftovers (minus the fish) are lovely eaten cold the next day!
foodie64mum
16th Apr, 2013
5.05
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.

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