I threw these ingredients together with surprisingly good results. Sprats are also known as whitebait; they’re one of the cheapest fish available in supermarkets although you can usually only get them at deli counters.
Remove the heads and tails of 100g (around eight) sprats, cut in half along one side of the spine and remove the spine by pinching it at one end and running your fingers down the length of the spine (this seems to be the quickest and most effective method). Boil 1/3 cup bulgar wheat in water with a pinch of salt for ten minutes, or until cooked through, then strain. Fry in a little oil a generous handful of red cabbage, shredded, one clove of garlic, finely sliced, and two mushrooms, sliced, until the cabbage is beginning to soften. Push to the side and lay the sprats skin-down in the pan and cook until the flesh turns opaque, then stir into the vegetable mixture with the bulgar wheat, the seeds from 1/3 pomegranate and 1/4 tsp each of coriander, turmeric and cocoa powder. Season with black pepper and serve.
Adapted from a Riverford Farms recipe; the dish itself is of North African origin. Serves one, but is easily scaled; if you’re cooking for more than one person make a well for each egg (you’ll need to use a steep sided frying pan or a large saucepan). From start to finish, this recipe for shouldn’t take more than half an hour for one person.
In a small saucepan, fry in oil or butter over a high heat 1/2 onion, thickly sliced, for about five minutes or until softened. Then add 2/3 red bell pepper, thinly sliced and 1/2 plantain, cubed and 1 clove garlic, sliced and continue to fry until the pepper is soft. Add 1/3 cup chopped tomatoes (about 1/3 of a 400g tin), 1/4 teaspoon each of ground coriander and cumin, and a generous pinch of cayenne pepper. Bring to the boil, then reduce the heat and simmer for 5-10 minutes or until the mixture has thickened. Add a little brown sugar if it is still sharp. Make a well in the vegetable mixture and crack an egg into it. Cover and simmer for five minutes, or until the egg has set. Season with black pepper before serving.