Grilled Mackerel, Bulgar Wheat, Feta, Cucumber & Pomegranate

13th, January 2020

Combining lean proteins with complex carbohydrates and a small portion of healthy fats is a great way top balance blood sugar levels and manage weight. This dish provides all of these elements and is tasty and enjoyable.

Ingredients 

4 mackerel fillets (skin on and bones removed) 
200g bulgar wheat
20g ras el hanout or moroccan spice
25g flat leaf parsley
25g mint
25g coriander 
100g feta cheese
1 lemon zest
5g za'atar spice

Cucumber and Pomegranate Salad

1 cucumber (diced) 
1 pomegranate (deseeded) 
1tsp nigella seeds (onion seeds)
5g coriander (chopped) 
1 red chilli (deseeded and finely chopped) 
10ml white vine vinegar
5g caster sugar
5ml pomegranate molasses
salt and pepper

Method 

  • Bring 400ml of water to the boil in a large pot. Stir in the bulgur and the Ras e Hanout. 
  • Cover and cook for 12mins or until the bulgar is tender
  • Once cooked drain any excess liquid and spread it out on a baking tray. 
  • Once cooled transfer to a large bowl and mix in the herbs and crumble in the feta. Season with black pepper. 

Cucumber Salad 

  • Combine all the ingredients together and season with salt and pepper.

Mackerel 

  • Season the mackerel on a baking tray and place under a hot grill side up for 3 mins.
  • Turn the fillets and give them another 2 mins. 
  • Serve in the bulger and cucumber.

Can we help?