Pan-fried fish with tabouli

Готовим Fish Pan-fried fish with tabouli

Homemade tabouli topped with omega-3-rich fish Smart, healthy weeknight eating doesnt get better.

Lables: Diabetes friendly Heart friendly High fibre High protein Low carb Low fat Low kilojoule Low sodium Low sugar Lower gi Egg free Lactose free Milk free Peanut free Sesame free Shellfish free Soy free Tree nut free
  1. Place the burghul in a heatproof bowl. Add enough boiling water to cover. Set aside for 20 minutes to soak. Drain and remove as much liquid as possible. Transfer to a large bowl.
  2. Stir in the tomato, cucumber, parsley, mint, shallot, lemon juice, oil and cinnamon. Taste and season with pepper.
  3. Preheat a barbecue flat plate or large frying pan on high. Brush with oil to lightly grease. Add the fish and cook for 2 minutes each side or until the fish flakes easily when tested with a fork in the thickest part. Add the lemons, cut-side down, and cook for 1-2 minutes or until golden and caramelised.
  4. Divide the tabouli among serving plates. Top with the fish and serve with the caramelised lemon.

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170g burghul
2 large vine ripened tomatoes, quartered, deseeded, finely chopped
1 Lebanese cucumber, halved lengthways, deseeded, finely chopped
1/4 cup chopped fresh continental parsley
1/4 cup chopped fresh mint
6 shallots, ends trimmed, pale section only, finely chopped
2 tbsp fresh lemon juice
2 tsp olive oil
1/2 tsp ground cinnamon
Olive oil, extra, to grease
4 firm white fish fillets
2 lemons, halved

Adv

Autors
Preparation time
20
Cooking time
05
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Fish
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