Baked Angelfish with Garlic, Lemon & Herb Bulgur Wheat

 

I’ve recently stumbled upon bulgur wheat in the supermarket.  Not having a clue what it was, and being cursed blessed with a inquisitive nature, I bought a pack there and then.

After doing some research on the net I found that it is labeled as a “super food” by some, particularly for people like me that’s s trying to lose some weight (down 22kgs since August last year,  thanks for asking).  It is high in fiber, minerals and vitamins, and low in fat and calories.  Being a whole grain, it helps you feel fuller for longer.

That all sounded great to me, so I decided to give it a bash.  I’ve used it in a number of dishes so far and I must say I really like the stuff.  Quick and easy to prepare, versatile, really healthy and actually quite tasty.  I know have a couple of boxes of the stuff at home, and use it religiously.

When I received my fish delivery from Julie at Ocean Jewels Fish the other day, I knew I had to try my new friend Bulgur with an old friend Angelfish :)

It works great as an alternative to rice, is a lot healthier and actually easier to cook! Let’s get to it.

Ingredients: (serves 2)

  • 1 cup Bulgur Wheat
  • 2 Angelfish Fillets
  • handful of flatleaf parsley
  • handful of fennel
  • dash of paprika
  • 3 cloves garlic, chopped
  • sea salt
  • white pepper
  • 1 red onion, roughly chopped
  • 2 lemons
  • baby tomatoes
  • english spinach leaves
  • some olive oil

 

Method:

 

 

Set your oven to 180º C and boil a kettle of water.  Pat the Angelfish dry with some kitchen towel and place in a baking dish.  Season with sea salt, white pepper and paprika.  Break the fennel up with your hands and sprinkle over the fillets.  Squeeze the juice of half a lemon over each of the fillets. Drizzle some olive oil over and then use a brush to “paint” the fillets with the seasoning.

 

 

Place the fish in the oven for +- 20 minutes, this time will vary depending on the thickness of the fish.  Angelfish generally cooks fairly quickly.  When your kettle has boiled, chuck a cup of bulgur wheat into a bowl, add a pinch of salt, the zest of one lemon and top up with two cups of boiling water.  Stir it through and let it stand for 20 minutes.  The bulgur wheat will soak up all the water and triple in volume.

 

 

 

While you are waiting, fry the red onion and garlic until the onion is soft.

 

 

Deglaze the pan (add some water / wine to the hot pan to loosen the brown bits that sticks to the bottom of the pan, they be very tasty) and add the Bulgur.  It does not need further cooking, you just want to mix the flavours.

 

 

Stir in the chopped parsley.  Now its time to taste the Bulgur wheat and adjust seasoning as needed. You may want to add more lemon juice, zest, salt etc.

 

 

By this time your fish should be done, and will hopefully look something like this.  remove from the oven and let it stand for 2 minutes.

 

 

In the mean time, cut up the tomatoes and place with the English spinach leaves.  We shall call that “salad”.  You may want to add dressings etc, I just went with the bare essentials here to cut down on the calories etc.  Here I am using a cooking ring to be fancy about plating the Bulgur wheat, but you are more than welcome to just plonk it on the plate with a spoon.

 

 

And there you have it! Delicious, quick, easy, nutritious, low-cal, low-gi, high fibre, and all that stuff. It’s a super meal I tell you!

 

 

As always I appreciate any comments or feedback you may have, get in touch!

 

Cheers

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Author:Fritz Brand

Passionate Foodie, Blues Man, Photographer, Technology Geek and all round cool dude.

19 Responses to “Baked Angelfish with Garlic, Lemon & Herb Bulgur Wheat”

  1. February 2, 2012 at 11:53 am #

    Fritz – what a great idea! I have been having loads of fun with Bulgur wheat lately too … makes a nice change form couscous. Awesome recipe – thanks xxx jan

    • Fritz Brand
      February 2, 2012 at 11:56 am #

      Thanks Jan – I also dig chucking it in a stir fry instead of noodles or rice.

  2. Margaretha
    February 2, 2012 at 1:49 pm #

    al wat ek kan sê is NOM NOM NOM

    • Fritz Brand
      February 2, 2012 at 1:51 pm #

      Haha :)

  3. Jenny
    February 2, 2012 at 3:43 pm #

    Sounds awesome. I’ve never tried bulgur wheat, although seen it and wondered about it. I think I am about to become a huge fan. Looking forward to trying this angelfish and bulgar tonight. Keep them coming Fritz.

    • Fritz Brand
      February 2, 2012 at 3:47 pm #

      Only one way to find out whether you like something! Let me know what you think!

  4. February 3, 2012 at 10:05 am #

    Looks delish Fritz. I’ve also never tried Bulgar wheat before but will definitely give it a try.

  5. February 9, 2012 at 10:37 am #

    You can cook, Fritz for sure. This is such a flavorsome meal and all elegant too!!

  6. June 12, 2012 at 2:02 pm #

    Very nice presentation. I’m very sure that the taste will also be great. Thanks.

    • Fritz Brand
      June 12, 2012 at 2:59 pm #

      Thanks Stella!

  7. February 7, 2013 at 11:15 am #

    Hi Fritz
    Bought Angel fish for the first time, found this site and will try it tonight. Wish me luck… it does look yummy…. ta

    • Fritz Brand
      February 7, 2013 at 12:03 pm #

      Hi Ursula, Cool good luck! Let me know how it turns out

  8. Gabby
    February 16, 2013 at 1:11 pm #

    bought angel fish today. Will cook tonight and report family consensus!

    • Fritz Brand
      February 16, 2013 at 6:54 pm #

      Cool Gabby, good luck. I look forward to your feedback :)

  9. June 17, 2013 at 8:34 pm #

    Hi Fritz. Found your site while looking up how to cook Angel Fish.
    Enjoyed the simplicity of cooking and subtle flavours of the fish, although took some licence with the carbs, by using couscous and adding mushroom and chopped green pepper into the onion and garlic mix.
    Served with a chilled and crisp white wine, it was a perfect way to end a lazy long weekend.

    • Fritz Brand
      July 4, 2013 at 11:04 pm #

      Hi Colin

      Thanks for the kind words, I’m glad you enjoyed it.

      Sounds like you had a winner on your hands there

      Cheers

  10. John
    July 5, 2013 at 1:48 am #

    I bought Angelfish at a local supermarket.
    First time they filleted and skinned it.
    I coated it in flour with salt and pepper and pan fried it in butter/olive oil

    The 2nd time I bought it frozen, and filleted it myself.
    I grill it with the skin on, on a smokeless electrical (like a barbeque),
    and removed the skin after cooking.

    In both cases, the fish left a bit of a bitter aftertaste which was quite unpleasant.

    I was wondering if you can offer some advice on how one can “neutralise” or hide the aftertaste.

    • Fritz Brand
      July 8, 2013 at 9:45 am #

      Hi John

      I’ve never experienced the aftertaste that you mention.

      How trusting are you of your supermarket, do you think they may be selling you fish that’s not quite fresh?

      Have you cooked other fish using the same techniques before without a problem? I’ll do some googling to see if I can find a possible cause.

      Cheers

  11. October 17, 2013 at 8:00 pm #

    Angel fish is delicious, I am glad you found it, it helped my to lose 18kg but it concluded the worst diet i found.

    Thanks
    Angie

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