Panfried Pilchard fillets with tomato and garlic sauce,and a parsley and cucumber bulgur salad

Panfried Pilchard fillets with tomato and garlic sauce,and a parsley and cucumber bulgur salad
 
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by nataliecabrera

 
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Ingredients

Ingredients
Method
 
  • 1x tin pilchards in tomato sauce
  • 1x tin chopped tomatoes
  • half a finely chopped onion
  • 1x tsp garlic tomato puree
  • 4x palmfuls of bulgur wheat
  • greek yoghurt
  • parsley
  • handful of finely diced cucumber with middle removed and skin peeled
*Pour enough boiling water over the bulgur wheat to cover,season with a little salt and leave to rehydrate for about 20mins.
*Fry off the onion til softened, meanwhile take pilchards out of tin carefully so they do not break and rinse and put to one side. Keep sauce in tin and add to softened onions.
*Add tinned tomatoes,tomato puree,and the tomato sauce from the tinned fish, and add a little salt and pepper to season to taste, - simmer gently.
*Once all the water has been soaked up from the bulgur fluff up with a fork and mix in gently the finely cut cucumber and a little more salt, pepper, and dried parsley,-Mix together.
*Turn off heat from sauce, place to one side, then get a pan to a nice hot heat and put in a little oil and when hot place in gently your pilchards fillets.They already cooked so your just frying off and warming through to make the skin nice and crispy too.
* To serve- place bulgur wheat on a nice dish or platter, top with the fish and some of the tomato sauce. then add a few dollops of plain greek yoghurt around the side of the plate, this adds a nice contrast in flavour with the tomato.sprinkle a little parlsey on tope of the finished dish... Beautiful!!, now dig in and serve! Enjoy this nice summer dish, serves about 2 people :)

Panfried Pilchard fillets with tomato and garlic sauce,and a parsley and cucumber bulgur salad

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This recipe was uploaded by nataliecabrera

 
 
A nice light meal on a summers night, full of healthy omega 3 oils, great for health! Lots of nice mediterrenean flavours and bulgur is a great alternative to pasta or rice. Hope you enjoy as much as i did when i made it with my 9 year old daughter :) Also makes a nice little meal for that romantic meal for two and is really cheap too! ;)

Method


*Pour enough boiling water over the bulgur wheat to cover,season with a little salt and leave to rehydrate for about 20mins.
*Fry off the onion til softened, meanwhile take pilchards out of tin carefully so they do not break and rinse and put to one side. Keep sauce in tin and add to softened onions.
*Add tinned tomatoes,tomato puree,and the tomato sauce from the tinned fish, and add a little salt and pepper to season to taste, - simmer gently.
*Once all the water has been soaked up from the bulgur fluff up with a fork and mix in gently the finely cut cucumber and a little more salt, pepper, and dried parsley,-Mix together.
*Turn off heat from sauce, place to one side, then get a pan to a nice hot heat and put in a little oil and when hot place in gently your pilchards fillets.They already cooked so your just frying off and warming through to make the skin nice and crispy too.
* To serve- place bulgur wheat on a nice dish or platter, top with the fish and some of the tomato sauce. then add a few dollops of plain greek yoghurt around the side of the plate, this adds a nice contrast in flavour with the tomato.sprinkle a little parlsey on tope of the finished dish... Beautiful!!, now dig in and serve! Enjoy this nice summer dish, serves about 2 people :)
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