If you're looking for a flavorful and healthy meal that's easy to prepare, harissa fish with bulgur salad is the perfect option. This dish is packed with protein, fiber, and nutrients, making it a great choice for anyone who wants to eat well and feel satisfied.
What is Harissa?
Harissa is a spicy North African paste made from chili peppers, garlic, coriander, and other ingredients. It's often used as a condiment or seasoning for meat, fish, and vegetables. Harissa adds a bold and complex flavor to dishes, making it a popular ingredient in many cuisines.
Making Harissa Fish with Bulgur Salad
To make harissa fish with bulgur salad, you'll need some basic ingredients:
- 100g bulgur wheat
- 12 small cucumbers, deseeded and finely chopped
- 100g cherry tomatoes, quartered
- 25g pitted green olives
- Small handful of parsley, finely chopped
- 2 tbsp rose harissa
- 2tsp honey
- 1 garlic clove, crushed
- 12 lemons, juiced
- 2 tbsp olive oil
- 12 red onions, finely sliced
- 2 x 120-gram skinless, boneless white fish fillets, such as cod or haddock
Cook the bulgur.
The first step is to cook the bulgur according to the package instructions. Once it's ready, rinse it and drain it well before transferring it to a large bowl. Add the cucumber, tomatoes, olives, and most of the parsley. Season the mixture well with salt and pepper.
Prepare the Harissa sauce.
In a separate bowl, mix the harissa, honey, garlic, lemon juice, half of the olive oil, and 1 tbsp of water. Set the mixture aside.
Cook the fish.
Heat the remaining olive oil in a nonstick pan over medium heat. Add the red onion and cook it for 4-5 minutes, or until it's softened and lightly browned. Season the fish with salt and pepper, then add it to the pan and cook it for 3 minutes. Pour in the harissa mixture and turn the fish. Cook it for an additional 2-4 minutes, basting the fish in the pan juices until it's cooked through. The flesh should be opaque.
Assemble the dish.
Divide the bulgur salad between two plates. Top it with the cooked fish and fried onions. Drizzle any remaining pan juices over the dish and sprinkle the remaining parsley on top.
Health Benefits of Harissa Fish with Bulgur Salad
Harissa fish with bulgur salad is a healthy and nutritious meal that offers several benefits:
High in Protein
Both fish and bulgur wheat are excellent sources of protein. Protein is essential for building and repairing tissues, and it's also important for maintaining a healthy immune system.
Rich in Fiber
Bulgur wheat is high in fiber, which can help improve digestion and promote feelings of fullness. This can be particularly beneficial for anyone who wants to maintain a healthy weight.
Packed with Nutrients
Fish is a great source of essential nutrients like omega-3 fatty acids, which are important for heart health. Bulgur wheat is also a good source of nutrients like magnesium, iron, and vitamin B6.
Conclusion
Harissa fish with bulgur salad is a delicious and healthy meal that's easy to prepare. This dish is packed with protein, fiber, and nutrients, making it a great choice for anyone who wants to eat well and feel satisfied. Try making it at home today and enjoy the bold and complex flavors of harissa!