Pan-Seared Pollock Fish with Sauteed Mustard Greens and Bulgur Wheat Salad Recipe

By admin |

Recipe By: Lindsay Hunt

I had the great pleasure of going home for Easter weekend. While with my family, I wanted to make a delicious and quick lunch for my family before Sunday’s big feast. When I want cook a healthy, filling meal, I choose fish for its saturated fat, and its plentiful Omega-3 fatty acids.

If you’re timid about buying fish, read our Guide to Choosing the Best Fish at the Market.

Paired with quickly sauteed mustard greens and a warm bulgur wheat salad, this lunch was sophisticated and delicious. Even as I placed the plates on the table, I was surprised at how elegant this simple dish looks. The striking combination of the three ingredients makes for eye-catching healthy meal, which great if you’re trying to lose weight but struggling to find an appetizing recipe.

Unlike brown rice, bulgur wheat is a great whole grain to cook when you’re pressed for time. Made from pre-soaked wheat berries, bulgur takes only 20 minutes to make, unlike other whole-grains, which can take up to 1 hour. Mixed with plumped golden raisins, fresh parsley, and your finest olive oil, this Bulgur Wheat side salad is delicious on it’s own as an afternoon pick-me-up. Double the bulgur part of the recipe and set aside whatever you don’t wheat for a protein and fiber-packed healthy weekday snack.

If Atlantic Pollock isn’t sold near you, good substitutions for this recipe include Pacific Cod and hook-and-line-caught Haddock.

Prep Details

Servings: 4


1 cup bulgur wheat

1/2 teaspoon salt, plus to taste

1/4 cup parsley leaves, roughly chopped

1/4 cup golden raisins, soaked in warm water

2 tablespoons extra-virgin olive oil

Freshly ground pepper

3 tablespoons canola oil, divided

1 bunch mustard greens, cut into 1-inch pieces

1 pound Pollock, or a local, sustainable breed of fish, cut into 4 ounce portions


Photo: Lindsay Hunt

1. In a medium saucepan, combine the bulgur wheat with two cups water and the salt. Bring to a boil over medium-high heat, then reduce to a simmer and cover with a lid. Cook for 15 to 20 minutes, or until the bulgur has absorbed the water. Remove from the heat and set aside.

2. Let the bulgur cool slightly, then make the salad. Fold in the parsley, raisins, and olive oil, then season with salt and freshly ground pepper to taste. Set aside.

Heat a large saute pan over medium-high heat. Add one tablespoon of canola oil and heat until shimmering. Add the mustard greens and saute until tender. Season with salt and freshly ground pepper, to taste. Remove to a bowl and set aside.

3. Rinse and dry the saute pan and place over medium-high heat. When the pan is very hot, add the remaining two tablespoons of canola oil and heat until shimmering. Meanwhile, season the fish generously on both sides with salt and freshly ground pepper.

4. When the oil is almost smoking, add the fish fillets with about 2 inches between them. Pan fry in two batches if you don't have enough room for all four fillets.

5. Let the fish cook until the flesh pulls away from the pan, about 5 to 6 minutes. Quickly flip the fish to sear the other side. Cook for 1 to 2 minutes and transfer the fish to the plates. Place the fillet on top of the mustard greens and bulgur salad.