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

By Sara Buenfeld

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

  • Prep:10 mins
    Cook:20 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 405
  • fat 14g
  • saturates 6g
  • carbs 21g
  • sugars 7g
  • fibre 8g
  • protein 44g
  • salt 0.9g

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

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Method

  1. 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.

  2. 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.

  3. 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.

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