recipes
Crumbed Fish with Tabouli
Crumbed Southern Blue Whiting from Birds Eye served with a Middle Eastern style tabouli.
serves 4
10 min prep
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ingredients
| 425g packet frozen Birds Eye Southern Blue Whiting ¾ cup cracked wheat (burghal) ½ cups boiling water 1 cup chopped Italian parsley 1 cup chopped mint 2 tomatoes, seeded and finely chopped ½ cucumber, seeded and finely chopped Juice of a lemon 2 tablespoons olive oil Lemon wedges for garnish |
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instructions
step 1
Cook frozen Birds Eye Southern Blue Whiting following packet directions.
step 2
Combine the cracked wheat and boiling water in a large heatproof bowl, cover and stand for 5 minutes until all water has been absorbed, then fluff up grain with a fork. Add parsley, mint, tomatoes, cucumber, lemon juice and oil. Season with salt and pepper and refrigerate to allow flavours to blend.
step 3
Place a serving of tabouli on serving plates and place cooked fish fillet on top. Garnish with lemon wedges.
recipe tip
For a serving idea fill pita pockets with a Birds Eye Fish Fillet and tabouli.
nutritional information
| Qty per serving | QTY PER 100g | |
|---|---|---|
| Energy | 1930kJ (462Cal) | 486kJ (116Cal) |
| Protein | 18.4g | 4.6g |
| Fat- Total | 19.8g | 5.0g |
| - Saturated | 2.6g | 0.7g |
| Omega-3 (EPA + DHA) | 110mg | 20mg |
| Carbohydrate | 48.7g | 12.2g |
| - Sugars | 2.9g | 0.7g |
| Sodium | 234mg | 59mg |
Country Harvest - carrot, peas, cauliflower & broccoli
Delicious flavour and a monster crunch combine to make Birds Eye Golden Crunch Chips and Wedges simply the best chip!
Birds Eye uses big, Australian grown potatoes that are cut, specially prepared, then quickly frozen to ensure the finest quality and flavour is delivered every time.
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Crumbed Fish with Tabouli
Crumbed Fish with Tabouli
Crumbed Southern Blue Whiting from Birds Eye served with a Middle Eastern style tabouli.
ingredients
425g packet frozen Birds Eye Southern Blue Whiting
¾ cup cracked wheat (burghal)
½ cups boiling water
1 cup chopped Italian parsley
1 cup chopped mint
2 tomatoes, seeded and finely chopped
½ cucumber, seeded and finely chopped
Juice of a lemon
2 tablespoons olive oil
Lemon wedges for garnish
instructions
step 1
Cook frozen Birds Eye Southern Blue Whiting following packet directions.
step 2
Combine the cracked wheat and boiling water in a large heatproof bowl, cover and stand for 5 minutes until all water has been absorbed, then fluff up grain with a fork. Add parsley, mint, tomatoes, cucumber, lemon juice and oil. Season with salt and pepper and refrigerate to allow flavours to blend.
step 3
Place a serving of tabouli on serving plates and place cooked fish fillet on top. Garnish with lemon wedges.
serves 4 10 min prep recipe tip
For a serving idea fill pita pockets with a Birds Eye Fish Fillet and tabouli.
Brought to you by the Simplot Test Kitchen
Email: simplygreatmeals@simplot.com.au