Lemony Basa with Chilli Oil
on a bed of bulgur, bell pepper and courgette
4.3
(90)
Melt-in-mouth oven-roasted veg mixed with fluffy bulgur team up with bright and fresh marinated hake for a meal that will keep your heart healthy and your tastebuds happy too.
Tags:
Calorie Smart
•Spicy
•Protein Rich
Allergens:
Cereals containing gluten
•Wheat
•Fish
The quantities provided above are averages only.
Total35 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
½ unit(s)
Lemon
1 sachet(s)
Vegetable Stock
150 grams
Bulgur Wheat
(Contains: Cereals containing gluten, Wheat May be present: Kamut (wheat), Khorasan (wheat), Oats, Rye, Barley, Cereals containing gluten)
1 unit(s)
Courgette
2 unit(s)
Garlic
1 sachet(s)
Harissa Spice Mix
2 unit(s)
Tomato
1 unit(s)
Bell Pepper
1 sachet(s)
Harissa Paste
1 sachet(s)
Honey
8 milliliter(s)
Chilli Oil
240 grams
Basa
(Contains: Fish)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Butter
Nutrition Values
Energy (kJ)2448 kJ
Energy (kcal)585 kcal
Fat14.8 g
of which saturates2 g
Carbohydrate74.7 g
of which sugars16.2 g
Dietary Fiber16.2 g
Protein37.2 g
Salt5.6 g
Potassium856.3 mg
Calcium49.2 mg
Iron1.1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Baking Sheet with Baking Paper
•Pot with Lid
Cooking steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Peel and grate the garlic (or use a garlic press). Zest and juice half a lemon (per 2P).
- Chop the tomato into 2cm chunks.
- Halve the pepper and discard the core and seeds. Chop into 2cm chunks.
- Trim the courgette then quarter lengthways. Cut each quarter widthways into thirds to make batons.
2
- Pop the bell pepper, tomato and courgette onto a lined baking tray.
- Drizzle with oil and sprinkle with harissa spice mix, salt and pepper. Toss to coat and spread out in a single layer.
- When the oven is hot, roast on the top shelf until the veg is softened and golden, 15-18 mins. Turn the tray halfway through.
3
- Meanwhile, place a pot over medium heat with a drizzle of oil.
- Add the garlic and fry for 1 min.
- Pour in 300ml water (per 2P) along with the stock and bring to the boil.
- Stir in the bulgur and harissa paste, bring back up to the boil and simmer for 1 min.
- Pop a lid on the pot and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.
TIP: If you’re in a hurry you can boil the water in your kettle.
4
- Place a pan over medium-high heat with a drizzle of oil.
- Pat the fish dry with kitchen paper. Season with salt and pepper.
- Once hot, lay the basa fillets into the pan and cook for 4-5 mins.
- Turn over and cook for a further 4-5 mins on the other side. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
- Remove from the heat and add a knob of butter and the chilli oil (use less if you don't like spice).
5
- When everything is ready, fluff up the bulgur with a fork.
- Stir through the tomatoes, bell pepper, courgette, honey and lemon zest.
- Taste then season with salt, pepper and lemon juice.
6
- Share the bulgur between your plates, then top with the basa.
- Serve any remaining lemon on the side.
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