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Recipe Of The Week - Spicy Mackerel With Bulgur Wheat

16.12.2014

Bulgur wheat makes a fantastic weight friendly substitute for rice or potatoes. Why not make extra bulgur wheat salad to have with lunch the next day with a slice of ham or turkey?

 

Ingredients

  • 100g bulgur wheat
  • 2 x 100g mackerel fillets, skin on
  • 1tsp Belazu Rose harissa paste
  • 1 red pepper, chopped
  • 1 orange pepper, chopped
  • 5cm piece cucumber, diced
  • 150g cherry tomatoes, halved
  • small handful flat-leafed parsley, chopped
  • 25g dried apricots, chopped
  • 15g pine nuts, toasted
  • 1tbs extra virgin olive oil
  • zest and juice of ½ lemon, plus lemon wedges to serve
  • 2-3tbs natural yoghurt (optional)
  • salt and pepper

 

Serves 2

Method

1. Put the bulgur wheat into a pan with 250ml boiling water. Cover, bring to the boil, then turn the heat down low and simmer for 10 minutes until all the water is absorbed and the bulgur is just tender

2. About 5 minutes before the bulgur is done, preheat the grill to medium

3. Score the mackerel skin and brush harissa on both sides of each fillet. Grill for 2 minutes on each side

4. Tip the bulgur into a bowl and stir in the peppers, cucumber, tomatoes, parsley, apricots, pine nuts, oil, lemon zest and lemon juice. Season with salt and pepper

5. Divide the salad between 2 plates, top with the mackerel and drizzle with yoghurt if you like. Serve with lemon wedges

 

Throughout the festive season, time is even more limited than usual. So why not take a look at our midweek stress free food recipes for ideas on dishes you can rustle up in no time at all. Simply click here to view. 

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If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request. 



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