HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconPan Fried Sea Bass And Zhoug Bulgur
topBanner
Pan-Fried Sea Bass and Zhoug Bulgur

Pan-Fried Sea Bass and Zhoug Bulgur

with Charred Pepper and Baby Plum Tomatoes

Read more

This delicious Pan-Fried Sea Bass and Zhoug Bulgur has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:Under 650 caloriesWW Approved
Allergens:Cereals containing glutenCeleryFish

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

1 unit(s)

Green Pepper

120 grams

Bulgur Wheat

(ContainsCereals containing gluten)

10 grams

Vegetable Stock Paste

(ContainsCelery)

190 grams

Baby Plum Tomatoes

2 unit(s)

Sea Bass Fillets

(ContainsFish)

1 sachet

Zhoug Style Paste

Not included in your delivery

240 milliliter(s)

Water for the Bulgur

1 tbsp

Olive Oil for the Dressing

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2292 kJ
Energy (kcal)548 kcal
Fat26.0 g
of which saturates4.0 g
Carbohydrate54 g
of which sugars7.0 g
Protein25 g
Salt1.8 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Baking Tray
Saucepan
Bowl
Frying Pan
Instructionsarrow up iconarrow up icon
download icondownload icon
1

Preheat your oven to 220°C/200°C fan/gas mark 7. Halve the pepper and discard the core and seeds. Slice into thin strips. Pop the pepper onto a baking tray. Drizzle with oil, season with salt and pepper then toss to coat. When the oven is hot, roast on the top shelf until soft and slightly charred, 15-18 mins.

2

While the pepper roasts, pour the water for the bulgur wheat (see ingredients for amount) and veg stock paste into a large saucepan and bring to the boil. Stir in the bulgur, bring back up to the boil and simmer for 1 min. Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.

3

Quarter the baby plum tomatoes and pop into a medium bowl. Add the olive oil for the dressing (see ingredients for amount), season with salt and pepper, then mix to combine.

4

Heat a drizzle of oil in a frying pan on medium-high heat. Season the fish with salt and pepper. Once hot, carefully place your sea bass into the pan, skin-side down. Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

5

Once the bulgur is cooked, stir through the roasted peppers and half the baby plum tomatoes. Add the zhoug style paste and mix together until well combined. Taste and season with salt and pepper if needed.

6

Divide the bulgur between your plates. Top with the sea bass, skin-side up, and the remaining tomatoes. Enjoy!