Citrus Cheese-Baked Fish with Pumpkin Ragout and Bulgur Wheat

Citrus Cheese-Baked Fish with Pumpkin Ragout and Bulgur Wheat

Ready in 45 minutes • Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, August 2, 2015.
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Cheesy baked fish, flavoured with lemon and parsley served with pumpkin ragout and bulgur wheat

Ingredients

BULGUR WHEAT

  • 1 cup bulgur wheat
  • 1 teaspoon salt

PUMPKIN RAGOUT

  • 4 cups peeled, 1–2cm diced pumpkin
  • 1 tablespoon oil (e.g. canola, soy, olive)
  • 1 tablespoon runny honey
  • 1 tablespoon butter
  • 1 brown onion, finely diced
  • 2 stalks celery, finely diced
  • 1 clove garlic, finely chopped
  • 1 cup chicken stock
  • 1 can chopped tomatoes

CITRUS CHEESE-BAKED FISH

  • 450g fish fillets
  • 1 cup panko breadcrumbs
  • 2 tablespoons chopped parsley
  • 2 tablespoons melted butter
  • 2 teaspoons Dijon mustard
  • 1 clove garlic, finely chopped
  • Zest of 1 lemon
  • 1/2 tablespoon lemon juice
  • 1/2 cup grated edam cheese

Steps

  1. oven to 220°C. Bring a full kettle to the boil. Line two oven trays with baking paper.
  2. Place bulgur wheat and salt in a large, heat-proof, bowl. Pour over plenty of boiling water, cover with a plate and leave to soak for 15 minutes until grains are tender. Drain well, return to bowl, cover and set aside to keep warm. Season with salt and pepper.
  3. While bulgur wheat cooks, toss pumpkin with a drizzle of olive oil and honey on first prepared tray and season with salt and pepper. Roast for 12–15 minutes until golden and just cooked.
  4. Pat fish dry with paper towels, remove any remaining scales or bones. Place on second prepared tray, drizzle with a little olive oil and season with salt. In a large bowl combine all remaining citrus cheese-baked fish ingredients and mix to combine well. Spread crumb mixture evenly over fish, pressing down to coat. Set aside while you prepare ragout.
  5. Heat oil and butter in a large fry-pan on low to medium heat. Cook onion, celery and garlic for 6–8 minutes. Add stock and simmer for 1–2 minutes then add tomatoes and season with salt and pepper. Simmer for 5 minutes until ragout has thickened slightly then turn off heat.
  6. While ragout is simmering; bake fish, on a higher oven rack than pumpkin, for 6–8 minutes until just cooked through and crumb is golden. Stir cooked pumpkin through ragout.
  7. Spoon bulgur wheat onto plates, top with ragout and a piece of citrus cheese-baked fish.

Nutritional Information

Energy 2142 kj
512 kcal
Protein 30.9g
Carbohydrate 44.0g
Fat 21.9g