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Essential Olive Oil500ml
500mlItem price
£5.50Price per unit
£1.10/100mlA healthy and delicious supper featuring responsibly sourced fish and 100% Italian sweet and juicy cherry tomatoes. Swap the bulgur wheat for couscous, rice or flatbreads, if you’d prefer.
Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.
For the bulgur wheat, bring a large pan of water to the boil, add the bulgur pack and boil for 7 minutes. Add the peas and boil for 3 minutes. Drain thoroughly, then tip into a large bowl. Stir in the oil, salad onions and lemon juice; season and set aside to cool.
Meanwhile, heat the oil over a medium heat in a large lidded sauté pan or shallow casserole dish. Fry the onion with a pinch of salt for 2-3 minutes, then add the garlic and cumin; fry for another 2-3 minutes. Add the harissa and cook for 2-3 minutes more. Stir in the cherry tomatoes and bring to a gentle simmer.
Lower the fish into the pan; cover with a lid. Cook for 8 minutes, or until the fish is cooked through, opaque and flakes easily with a fork. Serve with the bulgur wheat, parsley and yogurt, if liked.
Stir a little leftover harissa paste through mayonnaise then use it to give sandwiches and dips a spicy kick.
Typical values per serving when made using specific products in recipe
Energy | 2,404kJ/ 573kcals |
---|---|
Fat | 21g |
Saturated Fat | 3.9g |
Carbohydrates | 55g |
Sugars | 11g |
Fibre | 13g |
Protein | 35g |
Salt | 0.3g |
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