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Harissa salmon with tomatoes

Meat, fish, eggs, dairy and fortified cereals are all sources of the B vitamins. This includes vitamin B12 which plays an important role in regulating normal brain function and immune function.

This recipe is featured with kind permission from Waitrose - for more recipes visit

Serves 4


1 tbsp Essential Olive Oil
1 Essential Onion, sliced
3 cloves garlic, crushed
1 tsp cumin seeds
3 tbsp Cooks' Ingredients Rose Harissa Paste
400g can Mutti Cherry Tomatoes
480g pack Waitrose 4 Scottish Salmon Fillets, skin removed
Flat leaf parsley, to serve (optional)
Essential Greek Yogurt, to serve (optional)

For the bulgur wheat

250g pack LoveLife Wholewheat Bulgur
300g Essential Frozen Garden Peas
1 tbsp Essential Olive Oil
3 Essential Salad Onions, finely sliced
½ lemon, juice


  1. For the bulgur wheat, bring a large pan of water to the boil, add the bulgur pack and boil for 7 minutes. Add the peas and boil for 3 minutes. Drain thoroughly, then tip into a large bowl. Stir in the oil, salad onions and lemon juice; season and set aside to cool.
  2. Meanwhile, heat the oil over a medium heat in a large lidded sauté pan or shallow casserole dish. Fry the onion with a pinch of salt for 2-3 minutes, then add the garlic and cumin; fry for another 2-3 minutes. Add the harissa and cook for 2-3 minutes more. Stir in the cherry tomatoes and bring to a gentle simmer.
  3. Lower the fish into the pan; cover with a lid. Cook for 8 minutes, or until the fish is cooked through, opaque and flakes easily with a fork. Serve with the bulgur wheat, parsley and yogurt, if liked.

Cook’s tip

Stir a little leftover harissa paste through mayonnaise then use it to give sandwiches and dips a spicy kick.


Typical values per serving when made using specific products in recipe

Energy - 2,404kJ/ 573kcals

Fat - 21g

Saturated Fat - 3.9g

Carbohydrates - 55g

Sugars - 11g

Fibre - 13g

Protein - 35g

Salt - 0.3g

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