Waitrose

Sea bream with bulgar wheat salad

Ingredients

125g bulgar wheat
100g trimmed fine green beans
3 tbsp olive oil
1 bunch salad onions, finely sliced
1 Belazu Beldi Preserved Lemon, finely chopped
1 tbsp nonpareille capers, rinsed
2 cloves garlic, finely chopped
2 tbsp Belazu Zhoug Yemenite Spice Paste
2 courgettes, thinly sliced lengthways
4 large sea bream fillets, cut into 2 pieces 

Method

1. Bring a medium saucepan of water to the boil, add the bulgar wheat and cook for 10 minutes. Add the green beans and cook for a further 5 minutes. Drain well and tip into a large bowl, then set aside.

2. Meanwhile, heat 1 tbsp olive oil in a frying pan and cook the salad onions, chopped preserved lemon, capers and garlic for a few minutes then tip all into the bowl with the bulgar wheat and toss together along with 1 tbsp of the zhoug paste.

3. Preheat a griddle pan and brush the courgette slices with 1 tbsp olive oil. Place the courgette slices on the griddle pan and cook for 1-2 minutes each side until golden and tender. Add to the bowl of bulgar wheat and toss together.

4. Score the skin then brush the fish fillets with the remaining olive oil and cook on the griddle pan skin-side down for 2-3 minutes then turn and cook the other side for 1 minute until cooked through. Divide the salad between 4 plates and top each with 2 pieces of sea bream and 1 tsp of the zhoug paste.

Cook’s tip

Try swapping the bulgar wheat for other grains such as red rice or quinoa.  

Sea bream with bulgar wheat salad
  • Preparation time: 15 minutes
  • Cooking time: 35 minutes
  • Total time: 50 minutes 50 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 1,998kJ
476kcal
Fat 21.2g
Saturated Fat 2.3g
Carbohydrate 28.7g
Sugars 4.6g
Protein 42.7g
Salt 1.6g
Fibre 5.6g

per serving

Click here for more information about health and nutrition

5 stars

Average user rating Based on 6 ratings

This recipe was first published in Thu Jun 22 08:58:00 BST 2017.