Crumbed Cod and Roasted Veg with Bulgur Wheat Pilaf
By OcadoLife
Published on 21 January 2025
Fresh Mediterranean flavours are at the heart of this healthy Crumbed Cod and Roasted Veg with Bulgur Wheat Pilaf, from presenter, author and cook Tonia Buxton. “The tomatoey courgette sauce in this dish works brilliantly with fish or meat, and it makes a great pasta sauce too. You can use other white fish such as hake, halibut or sea bass, but avoid thin fish like sole as it will cook before the crust has browned. Also try oily fish like trout or salmon.” This is a high-protein recipe.Time and servings
1 hrTotal time
Serves 4535 kcal/serving
20 minsPrep time
40 minsCooking time
Ingredients
- 1.5 tbsp olive oil
- 1 onion, chopped
- 50g broken vermicelli (optional)
- 200g bulgur wheat
- 400ml vegetable stock, hot
- 4 medium courgettes, thinly sliced
- 500g cherry tomatoes on the vine
- 7 garlic cloves, 5 peeled but left whole, 2 crushed or grated
- 1 rosemary sprig
- 3 tbsp extra-virgin olive oil, plus extra for brushing
- 25g bread (any type)
- 15g hazelnuts
- 15g raisins
- 2 tbsp chopped flat-leaf parsley
- 1 unwaxed lemon, zested
- 4 cod fillets, patted dry
Method
Step 1
Preheat the oven to 200°C/180°C fan/gas 6. For the bulgur wheat, heat ½ tbsp of the olive oil in a pan; cook the onion until transparent. Add the vermicelli (if using) and bulgur; season and stir. Pour in the stock. Stir over a medium heat for 10 mins, until the liquid has been absorbed. Turn off the heat and cover with a tea towel; leave to stand for at least 10 mins or until ready to serve.Step 2
Meanwhile, put the courgettes in a large roasting tin. Nestle in the tomatoes, then tuck in the whole garlic cloves and rosemary sprig. Drizzle over the 3 tbsp extra-virgin olive oil; bake for 25 mins, stirring halfway.Step 3
In a food processor, blitz the bread and hazelnuts to a crumb. Add the raisins, parsley, lemon zest, crushed or grated garlic and remaining 1 tbsp olive oil; season. Pulse to mix.Step 4
When the courgettes have had their 25 mins, brush the cod fillets with extra-virgin olive oil and scatter the crumb over the top. Place the fish on top of the veg and return to the oven for 12 mins, until the topping is golden and the fish is just cooked through. Serve with the bulgur wheat.