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Photo of Pan-fried sardines with bulgur wheat pesto by WW

Pan-fried sardines with bulgur wheat pesto

10
Points® value
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), 200ml stock

Bulgur wheat, dry

60 g

Cherry Tomatoes

60 g, quartered

Cucumber

¼ individual, extra large, roughly chopped

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.

Notes

Make the pesto up to 24 hours in advance and keep covered in the fridge until needed.

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