Pan-fried sardines with bulgur wheat pesto
10
Points®
Total time: 35 min • Prep: 15 min • Cook: 20 min • Serves: 1 • Difficulty: Easy
Homemade pesto and fresh sardines bring a Mediterranean vibe to this dish.
Ingredients
Vegetable stock cube
½ cube(s)
Bulgur wheat, dry
60 g
Cherry Tomatoes
60 g
Cucumber
¼ individual, extra large
Olive Oil
½ tablespoon(s)
Sardines, whole, raw
60 g
Lemon
¼ medium
Basil, fresh
2 tablespoon(s)
Parsley, fresh
2 tablespoon(s)
Garlic
¼ clove(s)
Pine nuts
½ tablespoon(s)
Parmesan Cheese
½ tablespoon(s), grated
Instructions
1
Bring the stock to a boil in a medium pan then add the bulgur wheat and cook for 15-20 minutes until tender and all the liquid has been absorbed. Fluff up the grains with a fork, then stir through the tomatoes and cucumber. Season to taste.
2
Meanwhile, make the pesto. Put the lemon zest, herbs, garlic, pine nuts and Parmesan into a mini food processor and blitz to a paste. With the motor running, add 1 tablespoon cold water and the lemon juice until well combined, then season to taste and set aside.
3
Heat the oil in a small nonstick frying pan over a medium-high heat. Season the sardines then fry, skin-side down, for 1 minute. Turn and cook for a further 1 minute, then remove from the pan.
4
Serve the sardines with the bulgur wheat and pesto.
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