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 (59 βαθμολογίες)

Δωρεάν εγγραφή

Βαθμός δυσκολίας εύκολη

Χρόνος προετοιμασίας 20 λεπτ.

Συνολικός χρόνος 1ωρ. 30 λεπτ.

Μερίδα 4 portions

Υλικά

4 cod fillets, skinless (200 g each)
ή 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

Διατροφή: ανά 1 portion
Θερμίδες: 2141 kJ / 512 kcal
Πρωτεΐνη: 45 g
Υδατάνθρακες: 54 g
Λιπαρά: 14 g
Κορεσμένα λιπαρά: 1.9 g
Φυτικές ίνες: 11 g
Νάτριο: 1399 mg