30-minute recipe: Baked fish with bulgur and pearl barley cooked with purple carrot

Picture copyright: Dimsumdaily.hk

18th April 2020 – (Hong Kong) We have kick-started our easy-to-make home recipes series last week since more people are cooking at home nowadays due to the social distancing rule. Today, we will teach you how to make this nutritious meal that is not only a feast to the eyes but it’s also delicious and healthy.

Get a fresh threadfin fish or ‘Ma Yau’ from your local market, 1 purple carrot from the grocery store which should cost only around HK$5 and Bulgur wheat & pearl barley. These are the key ingredients for this recipe. The ingredients in this meal costs less than HK$70.

Marinate the fish with Herbs De Provence, some salt and black pepper, stuff some green sprouts into the fish stomach. Drizzle with some olive oil, season with pepper and bake in a pre-heated oven set at 200 degrees for 25 minutes. Meanwhile, cook two cups of Bulgur wheat mixed with pearl barley, diced purple carrot, 4-5 shallots and 4 garlic cloves for around 20 minutes in water. Once it’s almost cooked, stir in some salt-free butter, olive oil and season with salt.

For the vegetable puree, blend a small amount of ginger, green sprouts, spring onion, one chilli, around 10 cherry tomatoes, two teaspoons of extra virgin olive oil and a pinch of salt before cooking the puree in a pan for around 2 minutes.

Serve by spreading the bulgur and pearl barley evenly on a dish before placing the baked fish in the middle, pour the puree over the fish and squeeze some lime juice over. Garnish with parsley and more lime slices. Sprinkle some black pepper, flax seeds and drizzle some extra virgin olive oil before serving.


Threadfin fish, purple carrot, bulgur wheat, Herbs De Provence, pearl barley, spring onion, green sprouts, ginger, flax seeds, 10 cherry tomatoes, 4 garlic cloves, extra virgin olive oil, fresh parsley, lime and black pepper.

Serves 2.

Picture copyright: Dimsumdaily.hk