Nutritious Pan-Fried Smoky Basa Fish

Nutrition per serve

Ingredients

• 60g burghul
• 50g baby spinach leaves
• 1pcs Lebanese cucumber
• 1bunch dill
• 1pcs lemon
• 130g natural yoghurt
• 280g basa centre-cut portions
• 10g Spanish seasoning
• 150g peas
• 20g sunflower seeds
• 100ml boiling water
• 26ml extra virgin olive oil

Method

1. Step 1 — Soak burghul
   Put the burghul in a heatproof bowl, pour in 100ml boiling water, add 1 tsp extra virgin olive oil, season with salt and pepper and stir to combine. Stand, covered with a plate, for 10 mins or until the water is absorbed.
2. Step 2 — Prep ingredients
   Meanwhile, bring a small saucepan of water to the boil for the peas. Coarsely chop the spinach. Coarsely chop the cucumber. Finely chop the dill, including the stems. Finely grate the zest of half the lemon, then juice the half. Cut the remaining lemon into wedges.
3. Step 3 — Make dill yoghurt
   Combine the yoghurt, lemon zest, half the dill, 2 tsp lemon juice and 2 tsp water in a bowl and season with salt and pepper.
4. Step 4 — Season and cook fish
   Pat the fish dry with paper towel. Combine the Spanish seasoning and 1 tsp extra virgin olive oil in a bowl and season with salt and pepper. Add the fish and turn to coat. Heat 1 tsp extra virgin olive oil in a medium frypan over medium heat. Cook the fish for 3½-4 mins each side until browned and cooked through. Remove from the pan.
5. Step 5 — Cook peas
   While the fish is cooking, add the peas to the saucepan of boiling water, return to the boil and cook for 1 min. Drain. Rinse under cold water to cool.
6. Step 6 — Get ready to serve
   Add the peas, spinach, cucumber, remaining dill, 2 tsp lemon juice and 1 tbs extra virgin olive oil to the burghul and stir to combine. Taste, then season with salt and pepper. Divide the burghul and fish among plates. Spoon over the dill yoghurt and scatter with the sunflower seeds. Serve with the lemon wedges.

Allergens

Gluten, Wheat, Milk, Fish