LEEK, TOMATO & BARLEY RISOTTO WITH PAN-COOKED COD

Leek, tomato & barley risotto with pan-cooked cod image

Using a can of barley makes this a great shortcut risotto, ready in just 30 minutes. It's delicious, healthy, low-calorie and counts as two of your 5-a-day

Provided by Sara Buenfeld

Categories Lunch

Time 30m

Number Of Ingredients 10

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Ingredients

2 tsp rapeseed oil
1 large leek (315g), thinly sliced
2 garlic cloves , chopped
400g can barley (don't drain)
2 tsp vegetable bouillon
1 tsp finely chopped sage
1 tbsp thyme leaves , plus a few extra to serve
160g cherry tomatoes
50g finely grated parmesan
2 skin-on cod fillets or firm white fish fillets

Steps:

Heat 1 tsp oil in a non-stick pan and fry the leek and garlic for 5-10 mins, stirring frequently until softened, adding a splash of water to help it cook if you need to.
Tip in the barley with its liquid, then stir in the bouillon, sage and thyme. Simmer, stirring frequently for 3-4 mins. Add the tomatoes and cook about 4-5 mins more until they soften and start to split, adding a drop more water if necessary. Stir in the parmesan.
Meanwhile, heat the remaining oil in a non-stick pan and fry the cod, skin-side down, for 4-5 mins. Flip the fillets over to cook briefly on the other side. Spoon the risotto into two bowls. Serve the cod on top with a few thyme leaves, if you like.

Nutrition Facts : Calories 405 calories, Fat 14 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 7 grams sugar, Fiber 8 grams fiber, Protein 44 grams protein, Sodium 0.9 milligram of sodium