Greek-style Baked Cod with Bulgar Wheat

Name: Greek-style Baked Cod with Bulgar Wheat
Prep time: 20 min
Cook time: 1 h 30 min
Total time: 1 h 30 min
Yield: 4 portions
Ingredients: 4 cod fillets, skinless; 2 tsp salt; 1 tsp ground black pepper; 1 lemon; 50 g fresh parsley leaves; 300 g onions; 40 g olive oil; 2 garlic cloves; 400 g tinned chopped tomatoes; 50 g white wine; 1 tsp sweet paprika; 2 pinches ground cinnamon; 1 Tbsp tomato purée; 50 g pitted black olives; 200 g bulgar wheat; 400 g water

4.2 ( 61 評分 )

免費註冊

難易度簡單

準備時間 20 分

總共時間 1小時 30 分

份量 4 portions

食材

4 cod fillets, skinless (200 g each)
或 4 halibut fillet, skinless, boneless (200 g each)
2 tsp salt
1 tsp ground black pepper
1 lemon freshly squeezed juice only
50 g fresh parsley leaves
300 g onions sliced (1 cm)
40 g olive oil plus extra for greasing
2 garlic cloves
400 g tinned chopped tomatoes
50 g white wine
1 tsp sweet paprika
2 pinches ground cinnamon
1 Tbsp tomato purée
50 g pitted black olives halved
200 g bulgar wheat (approx. 20 minutes cooking time)
400 g water

營養價值: 每 1 portion
卡路里: 512 kcal / 2141 kJ
蛋白質: 45 g
脂肪: 14 g
碳水化合物: 54 g
纖維: 11 g
飽和脂肪: 1.9 g
鈉: 1399 mg