Za'atar crusted prawns with a bulghar wheat and herb salad

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Za'atar crusted prawns with a bulghar wheat and herb salad

On a health kick? It helps if the food you're eating is utterly delicious, as well as nutritious. Prawns are rich in protein, iron and omega-3; and the succulent burst of texture and flavour combined with the za'atar crust will make this dish a firm favourite for 2017.

Ingredients


20 raw prawns
2 - 3 tbsp olive oil
3 - 4 tbsp za'atar
1/2 tbsp plain flour
Salt
Freshly ground black pepper

For the salad
100g bulghar wheat
1 red onion
1 tbsp olive oil
1 pomegranate
1/2 cucumber
1/2 bunch dill
1 bunch flat-leaf parsley
1/4 bunch mint

For the dressing
1 lemon
1 orange
5 tbsp olive oil
Pinch ground sumac
1/2 - 1 tsp clear honey

To serve
1 lemon

Instructions

  1. Peel and clean the prawns, leaving the tail tip intact, then set aside in the fridge.
  2. For the salad, prepare the bulghar wheat by putting it in a small saucepan. Add enough water to come 3 cm above the level of the wheat. Simmer, uncovered, over a low to medium heat until just tender, about 10 minutes. When tender, drain well and scatter over a tray lined with kitchen paper, then cover with kitchen paper to absorb the moisture.
  3. Meanwhile, halve, peel and finely slice the onion. Heat the olive oil in a frying pan over a low heat and add the onion. Cook gently until the onion is just starting to soften, then increase the heat and allow it to brown a little. Remove from the heat, drain the onion of excess oil and transfer to a large bowl. Heat the oven to 120°C.
  4. Halve the pomegranate and extract the seeds. Cut the cucumber in half lengthways, de-seed by scraping the length with a teaspoon, then finely dice. Pick the herbs into bite-sized sprigs or very coarsely chop. Add all these ingredients to the onion.
  5. Once the bulghar wheat is dry, add it to the bowl. Cut the lemon into wedges and reserve for serving.
  6. For the dressing, juice the lemon and orange. Mix 1 tablespoon of each with the olive oil, sumac, honey and salt and pepper to taste. Whisk to combine, then set aside.
  7. Heat 1 tablespoon olive oil in the frying pan over a medium heat. Mix the za’atar and flour with some salt and pepper in a large bowl. Dry the prawns and add them to the bowl. Toss in the za’atar mix to coat.
  8. Fry the prawns in batches until pink and the tails have curled, 3 - 4 minutes. Keep the cooked prawns warm in the low oven while you fry the rest, adding 1 tablespoon oil to the pan for each batch.
  9. Add the dressing to the salad and toss together. Divide the salad between 4 shallow bowls and arrange the prawns on top. Serve with the lemon wedges.

Variations

Replace the bulghar wheat with couscous or mograbiah.

Za’atar crusted prawns with tabbouleh: Substitute tabbouleh for the bulghar wheat, pomegranate and herb salad.

Lily Grouse

Author: Lily Grouse

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