Sweet and Spicy Cod with Blistered Tomatoes
and Fine Bulgur with Peas
A light fish dinner with a sweet and spicy flavour combination.
Cals 555 · Prot 43 · Carbs 71 · Fat 14
Calorie Smart
25 min
A light fish dinner with a sweet and spicy flavour combination.
Cals 555 · Prot 43 · Carbs 71 · Fat 14
Calorie Smart
Ingredients
Cod
Cod fillet
6*
350 Grams
Garlic cloves
2 Piece
Lemon
1 Piece
Fresh parsley
15 Grams
Honey
30 Grams
Paprika powder
2 Grams
Chilli flakes
2 Grams
Water
30 ML
Salt
0.3 Tsp
Black pepper
0.3 Tsp
Butter
4*
30 Grams
Vegetable oil
0.5 Tbsp
Cherry tomatoes
150 Grams
Bulgur
Fine bulgur wheat
10*11*
120 Grams
Water
240 ML
Green peas
100 Grams
Olive oil
1 Tbsp
Salt
0.3 Tsp
Black pepper
0.3 Tsp
Allergens
*6 Fish, *4 Milk, *10 Wheat, *11 Gluten
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) | 2313 / 555 |
| Fats (g) | 14.1 |
| of which saturated (g) | 9.1 |
| Carbohydrates (g) | 71 |
| of which sugars (g) | 14.4 |
| Fibers (g) | 16.1 |
| Proteins (g) | 43.2 |
| Salt (g) | 1.3 |
*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 Prep
- Boil the measured water.
- Peel and finely chop the garlic.
- Zest the lemon and cut into wedges.
- Pick the parsley leaves and roughly chop.
2 Prep
- Add the fine bulgur wheat and green peas to a large bowl.
- Pour over the boiled measured water.
- Cover with a plate or cling film.
- Allow to sit for 10-15 min or until the water has been fully absorbed.
- Once the water has been absorbed, fluff up the bulgur with a fork.
- Add lemon zest, olive oil, salt and pepper.
3 Make sauce
- Meanwhile, in a small bowl, combine the honey, garlic, paprika, juice of half the lemons, a pinch of chilli flakes (spicy!) and 2-3 Tbsp water.
- Reserve for step 5.
Tip! Sensitive to spice? Go easy on the chilli flakes.
4 Fry fish
- Drain, pat dry and cut the cod into smaller portions.
- Season with salt and pepper.
- Heat a pan over medium-high heat with a drizzle of oil.
- Fry the tomatoes for 2-3 min until they start to blister and char.
- Add the cod portions.
- Fry for 2 min on each side until golden and cooked through.
Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.
5 Add sauce
- Add the butter to melt.
- Pour the reserved sauce over the cod. Cook for 30 sec to coat.
- Add a sprinkling of chopped parsley.
6 Serve
- Serve the Sweet and Spicy Cod and Blistered Tomatoes over Fine Bulgur with Peas.
- Garnish with parsley, any pan juices and a squeeze of lemon juice.
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