🥗 Dinner⏱ ≈ 15 min🐟 White fish (hake, pollock) · 🌾 Bulgur · 🍅 Tomato
Bulgur with white fish and tomato
A simple home plate for dinner: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🐟 White fish (hake, pollock) — 150 g fillet
- 🌾 Bulgur — 50–60 g dry (or 150 g cooked)
- 🍅 Tomato — 1–2 pieces
Instructions
- Rinse the bulgur and simmer in salted water until done (about 12 minutes).
- Season the fish, add a squeeze of lemon and pan-fry 4–5 minutes per side or bake for 12–15 minutes.
- Wash and slice the tomato — serve them fresh.
- Plate it up: half vegetables, a quarter grains, a quarter protein.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Tomato
🌾 Whole grains · ¼
Bulgur
🥩 Protein · ¼
White fish (hake, pollock)
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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