Lemony Basa & Mediterranean-Style Veg Bulgur
This recipe is a really easy way to fill yourself with fibre thanks to an ingredient called bulgur. Mix it with roasted veg, pop it alongside a lovely bit of basa and a cooling scoop of tzatziki. All Health Hub recipes meet one of these criteria: <600 calories, 3 of your 5/day, or a source of protein.
Ingredients for 2 people
Cooking for 3? 1 and a half for each ingredient Cooking for 4? Double each ingredient
You'll also need
Olive oil, Pepper, Salt, Water (or dietary alternatives)
Cooking instructions
Instructions for 2 [for 3] [for 4] portion recipe.
Preheat the oven to 200°C/ 180°C (fan)/ gas 6
Peel and finely chop (or grate) your garlic
Chop your parsley finely, including the stalks
Chop your cherry tomatoes in half
Peel and roughly chop your red onion[s]
Boil half a kettle
Add the chopped tomatoes and onion to a baking tray (or two) with a drizzle of olive oil and a generous pinch of salt and give everything a good mix up
Put the tray[s] in the oven for 10-15 min or until the onion is cooked and starting to crisp
While the tomatoes and onion are cooking, add your bulgur wheat and vegetable stock mix to a pot with plenty of boiled water and a pinch of salt (the same as you would for pasta)
Bring to the boil over a high heat and cook for 7-9 min or until tender with a slight bite
Once cooked, drain and return to the pot and set aside until later
Meanwhile, chop your basa fillet[s] in half width ways
Combine the juice of your lemon[s] with 2 tbsp [3 tbsp] [4 tbsp] olive oil, your dried oregano, half of the chopped garlic (you'll use the rest later!) and a pinch of salt in a medium bowl
Give everything a good mix up – this is your herb marinade
Dip the chopped basa fillet[s] in the herb marinade (reserve the remaining marinade)
Roughly chop your cucumber and add to a bowl with your natural yoghurt and the remaining chopped garlic (don't like raw garlic? Just add half!)
Season with a pinch of salt and pepper and give everything a good mix up – this is your tzatziki
Once the tomatoes and onion[s] are crisp, add them to the cooked bulgur with the chopped parsley and give it a good mix up – this is your Mediterranean-style veg bulgur
Heat a large, wide-based pan (preferably non-stick) over a high heat
Once hot, add the coated basa pieces to the pan and cook for an initial 3-4 min
After 3-4 min, turn the basa, add the remaining herb marinade to the pan and cook for a further 3-4 min or until the basa is cooked through - this is your lemony basa
Tip: Your fish is cooked once it turns opaque and flakes easily
Serve the lemony basa over the Mediterranean-style veg bulgur with the tzatziki on the side
Enjoy!
Nutritional information
Nutritional information only applies to ingredients supplied by Gousto.
serving
The cooking process and additional ingredients added at home (listed under “You'll also need”) will affect total values.
Allergens
Allergens highlighted by † (fish, gluten, milk).
In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews, pecan nuts, brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.
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