Ingredients

100g bulgur wheat

½ small cucumber, deseeded and finely chopped

100g cherry tomatoes, quartered

25g pitted green olives

small handful of parsley, finely chopped

2 tbsp rose harissa

2 tsp honey

1 garlic clove, crushed

½ lemon, juiced

2 tbsp olive oil

½ red onion, finely sliced

2 x 120g skinless, boneless white fish fillets (such as cod or haddock)

Instructions

Step 1: Cook the bulgur wheat according to the package instructions. Once cooked, rinse it under cold water and drain well. Transfer the bulgur to a large bowl.

Step 2: Add the finely chopped cucumber, quartered cherry tomatoes, pitted green olives, and most of the chopped parsley to the bulgur. Season the mixture well with salt and pepper.

Step 3: In a small bowl, combine the rose harissa, honey, crushed garlic, lemon juice, half of the olive oil, and 1 tablespoon of water. Mix together and set aside.

Step 4: Heat the remaining olive oil in a non-stick pan over medium heat. Add the sliced red onion and cook for 4-5 minutes until it softens and turns lightly browned.

Step 5: Season the fish fillets well with salt and pepper. Add them to the pan with the softened onions and cook for 3 minutes.

Step 6: Pour the harissa mixture over the fish. Turn the fish carefully and cook for another 2-4 minutes, depending on thickness, basting the fish with the pan juices until the flesh is opaque and cooked through.

Step 7: Divide the bulgur salad between two plates. Top each serving with the cooked fish and fried onions. Drizzle over any remaining pan juices and sprinkle with the remaining parsley before serving.

Tips & Variations

For added crunch, toast some pine nuts or almonds and sprinkle them over the salad before serving.

If you prefer less heat, reduce the amount of harissa or substitute with a mild chili paste.

Feel free to swap bulgur for couscous or quinoa for a different texture.

Use fresh lemon wedges on the side for extra brightness.

FAQs

Can I use frozen fish for this recipe?

Yes, frozen fish fillets can be used. Just make sure to thaw them completely and pat dry before cooking to ensure a good sear and even cooking.

Is bulgur wheat gluten-free?

Bulgur wheat contains gluten, so it is not suitable for those with gluten intolerance or celiac disease. You can substitute with quinoa or rice for a gluten-free option.