Steamed Cod with Bulgur and Vegetables
Tender cod fillets steamed with fluffy bulgur, broccoli, carrots, and lemon.
- Time
- 30 min
- Serving
- 465 kcal
- Ingredients
- ≈ $3.05
- Protein
- 41 g
Ingredients
- 1 Hake filletpack 600 g ≈ $6.50 180 g
- 2 Bulgurpack 500 g ≈ $3.00 60 g
- 3 Broccoli (frozen)pack 400 g ≈ $1.80 100 g
- 4 Carrots≈ $1.50 per kg 50 g
- 5 Lemon≈ $4.70 per kg 15 g
- 6 Olive oil 6 ml
- 7 Dillpack 50 g ≈ $1.80 4 g
- 8 Salt 2 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Rinse the bulgur2, cover with 120 ml boiling water, season with half the salt, cover, and simmer on low heat for 12 minutes until tender.
Cut the carrots4 into 1 cm cubes, separate the broccoli3 into florets; season the fish with the remaining salt and drizzle with the juice of half a lemon5.
Set up a steamer basket over boiling water, add the carrots4, and steam covered for 5 minutes.
Add the broccoli3 and fish, and steam for another 12–15 minutes until the fish turns opaque and flakes easily with a fork.
Stir olive oil into the cooked bulgur2.
Plate the bulgur2, fish, and vegetables, garnish with chopped dill7, and serve with lemon5 wedges.
Tips
- Why it works
- Steam the fish at 60°C minimum to avoid overcooking. It turns opaque and dries out if overdone; check with a fork for tenderness.
- Substitutions
- Use quinoa instead of bulgur (60g) for a nuttier taste; swap frozen broccoli for fresh if thawed and drained well.
- Common mistakes
- Overcrowding the steamer basket traps steam, making fish soggy; check if water hisses steadily and fish sits flat.
- Storing and reheating
- Eat fresh or within 2 days; reheat bulgur in a microwave for 1 minute, fish in a dry pan for 2–3 minutes.
- Serve with
- Pair with a simple cucumber-tomato salad for acidity to cut through the richness of the fish.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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