Wednesday, 29 January 2014

Wedensday's Spiced bulghar pilaf with coley

Spiced bulghar pilaf with Coley fish – adapted from the book 'BBCGOODFOOD' website

1 onions, finely sliced
2 carrots, grated
2 tsp cumin seeds
1 tsp Caraway seeds, hot chilli powder, ground coriander
30g bulghar wheat
3 dried apricots, chopped
350ml weak chicken stock (we made using 1 stock cube)
3 blocks of frozen spinach
1 firm white coley portion
Squeeze of lemon juice


1. Tip in the onions and cook for 10 mins until soft and golden. 

2. Add the carrots and cumin, and cook for 2 mins more. Stir through the spices, bulghar and apricots, pour over the stock and bring to the boil. Cover and simmer for 7 mins.

3. Wilt the spinach in the microwave. Mix into the saucepan.  

4. Defrost the fish portion in the microwave and flake into the saucepan. Add a juice of half a lemon. Replace the lid and cook for 8 mins, keeping over a low-ish heat.

5. Turn heat to low and cook for 7-8 mins more until the fish is cooked through and the bulghar is tender. Season with pepper and serve on a bed of curly Kale and a serving of green beans.

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