Baked Greek Pollock
and Sun Dried Tomato Bulgur Wheat and Sumac Yogurt
Light, Bright and packed with goodness!
Cals 638 · Prot 58 · Carbs 71 · Fat 15
Family Friendly
Tips for Kids
35 min
Light, Bright and packed with goodness!
Cals 638 · Prot 58 · Carbs 71 · Fat 15
Family Friendly
Tips for Kids
Ingredients
Bake
Alaskan pollock loin
6*
350 Grams
Lemon
1 Piece
Fresh parsley
15 Grams
Lemon pepper seasoning
13*15*
2 Grams
Olive oil
1 Tbsp
Yellow pepper
1 Piece
Cherry tomatoes
150 Grams
Tenderstem broccoli
150 Grams
Kalamata olives
40 Grams
Salt
0.3 Tsp
Black Ground Pepper
0.3 Tsp
Dried oregano
2 Grams
Bulgur wheat
Water
250 ML
Vegetable stock cube
15*
1 Piece
Bulgur wheat
10*11*
120 Grams
Sun dried tomatoes
30 Grams
Fresh basil
15 Grams
Sumac yogurt
Garlic cloves
1 Piece
Natural yogurt
4*
170 Grams
Sumac
2 Grams
Allergens
*6 Fish, *13 Mustard, *15 Celery, *10 Wheat, *11 Gluten, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2667 / 638 |
| Fats (g) | 15.4 |
| of which saturated (g) | 2.7 |
| Carbohydrates (g) | 71 |
| of which sugars (g) | 23.6 |
| Fibers (g) | 19 |
| Proteins (g) | 58.4 |
| Salt (g) | 3.8 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Marinate fish
- Zest the lemon and cut it into wedges (save the juice for squeezing over at the end).
- Pick and finely chop the parsley.
- Cut the Alaskan pollock into smaller portions.
- To a large bowl, add the lemon zest, parsley, lemon pepper seasoning and a drizzle of olive oil.
- Mix well and add the pollock, coat the fish in the marinade and set aside.
Tip! If cooking for kids, leave some of the fish plain.
2 Cook bulgur wheat
- Heat a pot with a lid over medium high heat and boil the measured water with 0.5 stock cube.
- Add the bulgur wheat, bring the heat to low and cover.
- Simmer for 15-20 min, until all of the water is absorbed and the bulgur wheat is tender.
- Once cooked, take off the heat and keep covered until serving.
Tip! If cooking for kids, reserve some plain bulgur wheat before adding ingredients in step 6.
3 Prep
- Meanwhile, preheat the oven to 200°C/180°C fan.
- Deseed and chop the pepper into small bite-sized pieces.
- Chop the cherry tomatoes in half.
- Chop the tenderstem broccoli in half.
- Chop the olives in half.
Tip! If cooking for kids, leave some of the tomatoes and peppers raw for serving.
4 Bake
- To a lined baking tray, add the pepper and tomatoes.
- Drizzle with olive oil and sprinkle with the salt, pepper and oregano.
- Bake for 10 min.
- After 10 min, add the pollock, broccoli and olives.
- Return the tray to the oven and bake for a further 10-12 min.
5 Make sumac yogurt
- Meanwhile, peel and finely chop the garlic.
- In a bowl, combine the yogurt, garlic and sumac.
- Mix well and set aside.
Tip! If cooking for kids, leave some of the yogurt plain.
6 Serve
- Roughly chop the sun dried tomatoes.
- Pick and chop the basil leaves.
- Add the tomatoes and basil to the bulgur wheat and mix well.
- Serve the Baked Greek Pollock and Roasted Vegetables over the Sun Dried Tomato Bulgur Wheat with the Sumac Yogurt on the side.
- Add a squeeze of lemon juice to taste.
Tip! If cooking for kids, serve the plain mahi mahi and bulgur wheat with the raw tomatoes, peppers and yogurt on the side.
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