After preparing my bulgur wheat, I needed inspiration for what to make with it. Every morning I read. I am currently digesting Just One Thing by Dr Michael Mosley. Yesterday the Just One Thing was “enjoy oily fish”. I love mackerel and I keep a few tins of mackerel in brine in my pantry. I also found a tin of wild caught pink salmon in olive oil. I was so excited about it being in olive oil and it’s part of the Discovery Vitality health benefits too. Anyway that’s just a bonus aside, this post is about my Mackerel & Mediterranean Bulgur Bowl.
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Here is how to prepare bulgur wheat
Mackerel & Mediterranean Bulgur Bowl
Ingredients
- 1 tin mackerel in brine
- 1 cup Prepared bulgur wheat
- a few shakes of ground, cumin, coriander
- 6 slices halloumi cheese halloumi cheese
- 2 Roma tomatoes
- ½ Mediterranean cucumber
- 8 manzanilla olives
- 2 spring onions
- 1 avocado pear
- 1 red pepper
- 1 jalapeño pepper
- Handful of rocket leaves
- 2 tablespoons fresh oregano
- 6 caper berries
- 2 sprigs mint leaves
- Handful of basil leaves
- Handful of flat leaf parsley
Salad dressing
- ½ lemon juice and zest
- 3 tablespoons lemon juice
- 6 tablespoons avocado pear oil
- Salt and pepper or a tablespoon of brine from mackerel
finish
- add a small scoop of oven roasted chickpeas for crunch
Instructions
- Open and drain mackerel reserve 1 tbls brine for dressing if desired1 tin mackerel in brine
- prepare the bulger wheat https://freshkitchen.co.za/how-to-prepare-bulgur-wheat/ Add spices and sprinkle some of the chopped spring onion and herbs on top. Stir in a tablespoon of salad dressing and set aside for flavours to meld1 cup Prepared bulgur wheat, a few shakes of ground, cumin, coriander
- pan fry halloumi until golden 1-2 minutes per side6 slices halloumi cheese
- Slice tomatoes, cut cucumber into match sticks, pit olives, chop spring onions, slice avo, slice red pepper and jalapeño,2 Roma tomatoes, ½ Mediterranean cucumber, 8 manzanilla olives, 2 spring onions, 1 avocado pear, 1 red pepper, 1 jalapeño pepper
- In two salad bowls add ½ cup of bulger wheat, and all the prepared vegetables above as well as the rocket, oregano, capers, roughly torn mint, basil, parsley.Handful of rocket leaves, 2 tablespoons fresh oregano, 6 caper berries, 2 sprigs mint leaves, Handful of basil leaves, Handful of flat leaf parsley
salad dressing
- Add all the salad dressing ingredients to a bowl, whisk and add 1-2 tbls to each salad bowl.½ lemon juice and zest, 3 tablespoons lemon juice, 6 tablespoons avocado, Salt and pepper
- finish off with a sprinkle of oven roasted chickpeas or nuts and seeds of your choiceadd a small scoop of oven roasted chickpeas for crunch