Bulgar salad with almonds & poached fish

Laura McLoughlin

Think outside the brown rice box and try bulgar wheat. Chilli and almonds transform this underrated, highly nutritious grain into a crunchy, tasty dish perfect for a summer side salad.

Preparation time: 70 mins
Cooking time: 10 mins
Number of servings: 4

Nutrition information per serving:
Calories: 390
Sugar: 9g
Fat: 17g
Saturates: 2g
Salt: 0.2g

Ingredients
6 tomatoes
2 tbs of lemon juice
320g bulgar wheat
1 tbs of honey
1 tbs of olive oil
2 tsp of chilli powder
100g of flaked almonds
400g of cod or other white fish fillets

Method
1. Peel the tomatoes by placing them in a bowl of boiling water for 30 seconds to 1 minute and then plunging them in a bowl of iced water. The skins will slip off easily.
2. Blitz the tomatoes in a food processor or press through a sieve. Pour this into a roomy bowl and stir in 1 tbs of lemon juice and the bulgar wheat. Set aside for an hour to allow the wheat to soften and swell. Add cold water if required.
3. Meantime, place the fish fillets into simmering water with the remaining lemon juice and poach for approx 8 minutes or until cooked through.
4. After this time, add the honey, oil, chilli to taste and flaked almonds to the bulgar wheat and serve at room temperature with the poached fish.

Start a diet plan at tescodiets.com

Thanks to tescodiets.com who have provided this article.