White fish with pumpkin, pomegranate tabouli and herbed yoghurt


White fish with pumpkin, pomegranate tabouli and herbed yoghurt

By Sprout Cooking School

Shopping List (Serves 4)

Manuel’s Seafood
4x 150g white fish fillets, skin on (eg. snapper or barramundi)

Go Vita
⅔ cup quinoa

The Yoghurt Shop
½ cup reduced-fat Greek yoghurt

1 garlic clove, finely grated
½ bunch dill, roughly chopped
1 bunch flat leaf parsley, roughly chopped
Zest and juice of a lemon
1 tablespoon olive oil
Pinch of salt
¼ butternut pumpkin, cut into 1cm dice
½ red onion, finely sliced
1 pomegranate, seeds removed

2 tablespoons pine nuts


  1. Bring a large saucepan of water to the boil. Boil quinoa for 10-12 minutes or until tender. Drain and set aside.

  2. Combine yoghurt, garlic, lemon zest and half the parsley and lemon juice in a small bowl.

  3. Heat oil in a large frying pan over medium-high heat. Season the fish and add to the pan skin-side down. Cook for 2-4 minutes depending on thickness, turn over and reduce heat to medium-low. Cook gently until fish is just cooked through. Remove from pan.

  4. Return pan to medium-high heat. Add pumpkin and cook for 3-4 minutes or until pumpkin is tender. Add pine nuts and cook for a further minute or until toasted.

  5. Combine quinoa, pumpkin, pine nuts, onion, pomegranate and remaining half the parsley and lemon juice. Toss to coat. Divide tabouli between serving plates. Top with fish and spoon over herbed yoghurt.

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