Wednesday, October 14, 2009
Pan-fried fish with tabouli
Homemade tabouli topped with omega-3-rich fish? Smart, healthy weeknight eating doesn't get better.
Preparation Time 20 - 40 minutes
Cooking Time 5 minutes
Ingredients (serves 4)
170g (1 cup) 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 tbs fresh lemon juice
2 tsp olive oil
1/2 tsp ground cinnamon
olive oil, extra, to grease
4 (about 150g each) firm white fish fillets (such as ling)
2 lemons, halved
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.
Good Taste - January 2008, Page 43
Recipe by Chrissy Freer
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