Spiced bulgur pilaf with fish

This delicious recipe for Spiced Bulgur Pilaf with Fish is not only delicious, but also a sustainable choice thanks to the use of white fish. Inspired by the flavors of North Africa, this hearty one-pot dish combines bulgur, harissa, and apricot for a delicious blend of spicy and sweet. Packed with iron and fiber, it’s a nutritious option that also contributes to your recommended daily intake of fruits and vegetables, providing 2 of your 5 servings per day. Make this tasty dish and enjoy a healthy meal that is as filling as it is good for you!

Ingredients

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

Preparation steps

Heat the oil in an ovenproof casserole dish with a lid.
Add the onions and cook for 10 minutes, until soft and golden brown.
Add carrots and cumin and cook for another 2 minutes.
Stir in harissa, bulghar and apricots.
Pour in the broth and bring to the boil.
Cover and simmer for 7 minutes.
Add the spinach and stir until wilted.
Arrange the fish fillets on top.
Place a lemon slice on each and season.
Put the lid back on and cook over low heat for 8 minutes.
Turn the heat to low and cook for another 7-8 minutes, until the fish is cooked through and the Bulgarian is tender.
Season with pepper and serve.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
416	6g	1g	52g	15g	7g	37g	1g

Equipment and tools

cutting board
Knife
grater
frying pan
wooden spoon
measuring spoon
measuring cup
Big pot
plate

Allergen information

This recipe may contain the following allergens:

Fish

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat the pilaf in the microwave or in a skillet on the stove until warmed through. It is not recommended to freeze this dish.

The health benefits of spiced bulgur pilaf with fish

When it comes to delicious and healthy meals, Spiced Bulgur Pilaf with Fish undoubtedly takes a top spot. This tasty dish is not only a delight for your taste buds, but also offers numerous health benefits thanks to its carefully selected ingredients. Let’s take a closer look at what makes this dish nutritious and beneficial for your well-being.

1. Olive oil

Using olive oil in this recipe not only provides a distinct Mediterranean flavor but also offers numerous health benefits. Olive oil is known to be an excellent source of healthy monounsaturated fats, which can help lower bad cholesterol and reduce the risk of heart disease. It’s also rich in antioxidants that fight inflammation and promote overall well-being.

2. Onions and carrots

The finely sliced onions and grated carrots in this dish not only provide a satisfying crunch, but also add essential vitamins and minerals to your meal. Onions are known for their anti-inflammatory and antioxidant properties, which may help protect against chronic diseases. Carrots, on the other hand, are packed with beta-carotene, a powerful antioxidant known to promote good vision and a healthy immune system.

3. Cumin seeds and harissa

The addition of cumin seeds and harissa in the spiced bulgur pilaf gives the dish a delightful spice and aroma. In addition to their flavor-enhancing properties, these spices also offer potential health benefits. Cumin seeds are known for their digestive properties and can improve digestion and reduce bloating. Harissa, a spicy chili paste, contains capsaicin, which can boost metabolism and has potential anti-inflammatory properties.

4. Bulgur wheat and dried apricots

Bulgur wheat forms the base of this dish, offering a nutritious and high-fiber alternative to traditional white rice. Rich in vitamins, minerals, and antioxidants, this whole grain offers benefits such as improved digestion and reduced risk of chronic disease. In addition, the addition of dried apricots provides natural sweetness and important nutrients such as fiber, vitamin A and potassium.

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5. Baby spinach

The bright green baby spinach not only adds color and freshness to the dish, but also adds to its nutritional value. Spinach is considered a superfood, rich in vitamins A, C and K as well as folic acid and iron. It is known to support eye health, boost the immune system and promote healthy skin.

6. White fish fillets

This wholesome meal is rounded off by the firm white fish fillets, which are a lean source of high-quality protein. Fish is rich in essential omega-3 fatty acids, which are known for their anti-inflammatory properties and role in promoting heart health. Regular consumption of fish has been linked to various health benefits, including improved brain function and reduced risk of chronic diseases.

7. Lemon slices

Finally, adding thin slices of lemon to the spiced bulgur pilaf with fish not only improves the flavor but also provides a refreshing dose of vitamin C. Lemons are a rich source of this essential vitamin, which supports a healthy immune system and aids collagen production for youthful skin .

Overall, Spiced Bulgur Pilaf with Fish is a truly nutritious and healthy dish that combines a number of ingredients with notable health benefits. From the heart-healthy olive oil to the omega-3-rich fish to the fiber-rich bulgur wheat, each component contributes to a filling and nutritious meal. So why not treat yourself to this tasty dish and benefit from a balanced, health-conscious meal?