User Manual

ISH

Fish Kebabs (page 16); Cheesy Goujons (page 16); Fish and Bulgar Wheat Salad (page 15).

SERVES 4PREPARATION TIME - 15 MINUTES

225g (7oz) bulgar wheat or cous cous

600ml (1pint) boiling water

30ml (2tbsp) olive oil

1 large onion, chopped

1 stick of celery, chopped

2 medium courgettes, chopped

300ml (

/2 pint) hot fish stock

100g (4oz) cabbage, shredded

100g (4oz) green beans

10 cherry tomatoes

450g (1lb) Hoki or Cod fillets, in small chunks

2.5ml (

/2tsp) ground coriander

salt and pepper to taste

30ml (2tbsp) olive oil

30ml (2tbsp) fresh mint, chopped

juice and grated rind of half a lemon

1 Place bulgar wheat in a large bowl, add boiling

water, mix well and heat on MEDIUM for 7

minutes. Leave to stand, do not drain.

2 Place 30ml (2tbsp) of the olive oil and onion in a

bowl, heat on HIGH for 1 minute. Add celery and

courgettes, mix well and cook on HIGH for 3

minutes.

Add the stock. Cook on MEDIUM for 6 minutes.

Add cabbage, beans, tomatoes and fish, mix well.

Season with coriander, salt and pepper. Cook on

MEDIUM for 8 minutes until fish is cooked.

4 Drain and rinse bulgar wheat in boiling water, stir

in the olive oil, mint, lemon juice and lemon rind.

Stir in the fish mixture. Allow to chill before

serving.

Most of the remaining juice will be absorbed whilst

chilling.

A VERY REFRESHING AND COMPLIMENTARY WAY TO SERVE FISH.

ISH & BULGAR WHEAT SALAD