Moroccan Cod & Bulgur Salad

14 60 433
Ingredients Minutes Calories
Prep Cook Servings
35 min 25 min 2
Moroccan Cod & Bulgur Salad
Health Highlights

Ingredients


284 gm Atlantic Cod (300g fillets)
1 tbsp Lemon juice
2 clove(s) Garlic (crushed)
1/2 tsp Turmeric, powder
1/2 tsp Paprika
1/2 tsp Cumin
1/4 tsp Saffron (pinch)
2 tbsp Olive Oil, Extra Virgin
1/2 cup Bulgur, dry (scant; (100g))
1 small Tomato (chopped)
1/4 small White onion (chopped)
15 medium Green olives (halved)
3 sprig Parsley, fresh (chopped)
1 lemon wedge Lemon (to serve)

Instructions


  • Drizzle the cod fillets with lemon juice, then season with salt and pepper. Rub with the garlic, and the rest of the spices and coat with 1 tbsp. of oil. Leave for half an hour to marinade.
  • Cook the bulgur in salted water (about 15 minutes) and once cooked, set aside. Place the chopped tomato in a salad bowl, add in the chopped onion, olives and parsley. Season with salt and pepper, mix and set aside 
  • Heat the pan, and fry the cod for about 3-4 minutes each side, until cooked throughout, then remove from the pan.
  • Heat the cooked bulgur on the same pan, with the remaining juices, then divide between plates. Serve with the cod and top with the prepared tomato salad. Serve with lemon wedges.

Nutrition Facts

Per Portion

Calories 433
Calories from fat 183
Calories from saturated fat 27.6
Total Fat 20.4 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 13.2 g
Cholesterol 61 mg
Sodium 570 mg
Potassium 1065 mg
Total Carbohydrate 35 g
Dietary Fiber 7.5 g
Sugars 2.5 g
Protein 32 g

Dietary servings

Per Portion


Grain 1.5
Meat 1.6
Vegetables 1.5

Energy sources


Pygal28%448.36341627787465139.9863124775477342%382.1156458469666282.7244922621397329%310.33008020723594141.6505409955281628%42%29%CarbohydratesFatProtein

Meal Type(s)

Appetizer
Salad
Side
Snack




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