By bbc.co.uk
Harissa baked fish with bulgur wheat
Instructions
Prep:30minCook:1h
Harissa adds a wonderful smoky spice to the delicate flavour of white fish in this dish while the bulgur topping adds a healthy crunch. With a GI of 41, this meal is high protein, low GI This meal provides 453 kcal, 47g protein, 40g carbohydrate (of which 11g sugars), 10g fat (of which 1g saturates), 9g fibre and 0.6g salt per portion.
Updated at: Thu, 21 Nov 2024 08:51:44 GMT
Nutrition balance score
Great
Glycemic Index
39
Low
Glycemic Load
19
Moderate
Nutrition per serving
Calories444.2 kcal (22%)
Total Fat10.4 g (15%)
Carbs46.6 g (18%)
Sugars5.1 g (6%)
Protein43.6 g (87%)
Sodium257.3 mg (13%)
Fiber11.6 g (41%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2tomatoes
medium-large, ripe, quartered
1orange pepper
or yellow, deseeded and cut into 2cm chunks
low-calorie cooking oil spray
75gbulgur wheat
20gpine nuts
1lemon
4spring onions
thinly sliced
3 heaped tbspfresh coriander
roughly chopped
2 x 200gskinless white fish fillets
such as cod, or haddock
2 tspharissa paste
freshly ground black pepper
160gbroccoli
cut into florets
2 Tbspfat-free natural yoghurt
to serve
Instructions
View on bbc.co.uk
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Notes
16 liked
0 disliked
Delicious
Easy
Go-to
Spicy
Fresh
