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

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难易度简易

准备时间 20 分钟

总时间 1小时 30 分钟

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

营养价值: 每 1 portion
热量: 2141 kJ / 512 kcal
蛋白质: 45 g
碳水化合物: 54 g
脂肪: 14 g
饱和脂肪: 1.9 g
纤维: 11 g
钠: 1399 mg