Harissa fish with bulgur salad

Want to add some pizzazz to your dinner? Our delicious Harissa Fish with Bulgur Salad recipe is just right for you. Transform plain cod fillets into a delicious masterpiece by adding a generous dollop of harissa paste. The fiery and aromatic flavors will tantalize your taste buds in the most delicious way. Paired with a hearty grain salad, this dish is not only delicious but also incredibly easy to prepare. Perfect for evenings when time is of the essence, our Harissa Fish with Bulgur Salad is the ultimate quick and filling dinner option.

Ingredients

100g bulgur wheat
½ small cucumber, deseeded and finely chopped
100g cherry tomatoes, quartered
25g pitted green olives
small handful of parsley, finely chopped
2 tbsp rose harissa
2 tsp honey
1 garlic clove, crushed
½ lemon, juiced
2 tbsp olive oil
½ red onion, finely chopped
2 x 120 g white fish fillets without skin and bones, e.g. E.g. cod or haddock

Preparation steps

Cook the bulgur according to package instructions, then rinse and drain well before placing in a large bowl.
Add the cucumber, tomatoes, olives and most of the parsley to the bowl with the cooked bulgur.
Season the bulgur salad well with salt and pepper.
In a separate bowl, combine the harissa, honey, garlic, lemon juice, half the oil and 1 tablespoon water. Mix well and set aside.
Heat the remaining oil in a non-stick pan over medium heat.
Add the red onions to the pan and cook for 4-5 minutes until soft and lightly browned.
Season the fish well with salt and pepper.
Add the fish to the pan and fry on one side for 3 minutes.
Pour the harissa mixture over the fish in the pan.
Turn the fish over and cook for another 2-4 minutes depending on the thickness of the fish. Drizzle the fish with the pan juices until cooked through – the flesh should be opaque.
Divide the bulgur salad between two plates.
Place the cooked fish on top of the salad.
Add the fried onions over the fish and salad.
Drizzle the remaining pan juices over the dish.
Scatter the remaining parsley over the dish.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
430	15g	2g	35g	0g	5g	35g	1g

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Equipment and tools:

Equipment and tools

To prepare this delicious harissa fish with bulgur salad, you will need the following equipment and tools:

dulcimer
Knife
Bowl
Whisk or fork
Frying pan or grill pan
Tongs or spatula
Serving platter or plate

Allergen information:

Allergen information

Please note that this Harissa Fish with Bulgur Salad contains the following allergens:

Wheat
olive
Honey

If you have allergies to these ingredients, please avoid consuming this dish.

Storage and leftovers:

Storage and leftovers

If you have any leftovers from this Harissa Fish with Bulgur Salad, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply place in the microwave or gently heat in a skillet until warmed through. However, for optimal flavor and texture, it is best to consume this dish fresh.

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The Health Benefits of Harissa Fish with Bulgur Salad

Harissa fish with bulgur salad is not only a delicious and filling dish but also offers a number of health benefits. From the high protein content in the fish to the nutrient-dense ingredients, this recipe is a great option for anyone looking to support their wellness and eat a balanced diet.

1. Rich in protein

The white fish fillets used in this recipe, such as cod or haddock, are excellent sources of high-quality protein. Protein is essential for cell growth, repair and maintenance, as well as supporting a healthy immune system. Incorporating protein-rich foods into your diet can also help you feel full and satisfied for longer periods of time.

2. Nutrient-rich ingredients

The recipe contains various nutrient-rich ingredients. Bulgur wheat is a whole grain rich in fiber, vitamins and minerals, including manganese and magnesium. These nutrients support digestion, bone health and overall well-being. Cherry tomatoes and cucumbers add vitamins A and C and antioxidants to the dish and offer immune-boosting properties.

3. Healthy fats

The dish contains olives and olive oil, which are rich in healthy monounsaturated fats. These fats are known for their ability to support heart health by lowering bad cholesterol levels and reducing the risk of heart disease. Including healthy fats in your diet can also aid nutrient absorption and improve satiety.

4. Rich in antioxidants

The harissa sauce used in this recipe contains various spices and herbs known for their antioxidant properties. Antioxidants help protect the body from cell damage caused by harmful molecules called free radicals. They contribute to overall health and can help reduce the risk of chronic diseases such as cancer and heart disease.

When you prepare and enjoy harissa fish with bulgur salad, you can benefit from its protein content, nutrient-dense ingredients, healthy fats and antioxidants. This recipe offers a flavorful and nutritious option that supports your well-being and makes healthy eating fun.