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Middle-Eastern Style Basa and Tabblouleh

Middle-Eastern Style Basa and Tabblouleh

with crispy roast broccoli
Get 50% Off Your First Box | Plus 20% off your next 4 boxes
Get 50% Off Your First Box | Plus 20% off your next 4 boxes
Calories
: 
540 kcal
Protein
: 
41.6g protein
Total
: 
20 minutes
Difficulty
: 
Easy
Allergens:
  • Cereals containing gluten
  • Wheat
  • Sesame
  • Mustard
  • Fish
  • Kamut (wheat)
  • Khorasan (wheat)
  • Oats
  • Rye
  • Barley
  • Cereals containing gluten
  • May contain traces of allergens
Serving amount

150 grams

Bulgur Wheat

(Contains: Cereals containing gluten, Wheat May be present: Kamut (wheat), Khorasan (wheat), Oats, Rye, Barley, Cereals containing gluten)

200 grams

Tomato

5 grams

Parsley

2 unit(s)

Garlic

1 sachet(s)

Vegetable Stock

1 sachet(s)

Tahini

(Contains: Sesame)

2 sachet(s)

Middle Eastern Style Spice Mix

(Contains: Sesame, Mustard)

250 grams

Broccoli

240 grams

Basa

(Contains: Fish)

Not included in your delivery

to taste

Salt

to taste

Pepper

to taste

Oil

to taste

Water

Energy (kJ)2259 kJ
Energy (kcal)540 kcal
Fat12.6 g
of which saturates2.1 g
Carbohydrate59.1 g
of which sugars5.4 g
Dietary Fiber16.7 g
Protein41.6 g
Salt6.1 g
Trans Fat0.9 g
Potassium716.7 mg
Calcium61.1 mg
Iron2.2 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 your delivered box.
•Grater
•Baking Sheet with Baking Paper
•Pot with Lid

Cooking Steps

Boil the Bulgur
1
  • Preheat your oven to 220°C/200°C fan/gas mark 7.
  • Pour 300ml water (per 2P) for the bulgur wheat into a large pot, stir in the stock and bring to the boil.
  • Stir in the bulgur, bring back up to the boil and simmer for 1 min.
  • Pop a lid on the pot and remove from the heat.
  • Leave aside for 12-15 mins or until ready to serve. 

TIP: If you’re in a hurry you can boil the water in your kettle.

Chop the Broccoli
2
  • Trim the tip of the broccoli. Cut head into small florets and stem into 2cm pieces.
  • Pop the broccoli onto one side of a lined baking tray.
  • Drizzle with oil, season with half the Middle Eastern spice mix, salt and pepper, then toss to coat.
  • Spread out in a single layer. 
Roast the Fish
3
  • Lay the fish beside the broccoli.
  • Toss with the tahini, remaining Middle Eastern spice mix, salt and pepper.
  • When the oven is hot, roast the fish and broccoli on the top shelf until cooked through, 10-15 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
Prep the Rest
4
  • Peel and grate the garlic (or use a garlic press).
  • Roughly chop the parsley (stalks and all).
  • Cut the tomato into 2cm chunks.
Prepare the Tabbouleh
5
  • Toss the cooked bulgur with the parsley, tomato, garlic and a drizzle of oil.
  • Season to taste with salt and pepper. 
Divide and Serve
6
  • Divide the tabbouleh between bowls.
  • Serve the tahini roasted fish and Middle Eastern spiced broccoli alongside. 
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