Grilled Trout with Barley, Peppers & Mushrooms
PREP 10 MIN•COOK 30 MIN
DF
EF
NS
NF
Number of servings
2
1⁄2 cup (100g) pearl barley (or quinoa if gluten-free) soaked overnight
1 cup (250ml) water
100g button mushrooms quartered
1⁄2 fennel bulb roughly diced
1 red pepper deseeded & roughly diced
salt & pepper, to taste
300g trout fillets 2 x 150g skin on fillets (or salmon if not available)
1⁄2 lemon
2 sprigs of dill leaves picked & roughly chopped (or other fresh soft herbs)
2 sprigs of fresh basil leaves picked & roughly chopped (or other fresh soft herbs)
Place barley (or quinoa) and water in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 15 minutes. Set aside.
Heat a medium non-stick frypan over medium heat, add vegetables and sauté for 4 - 6 minutes or until golden. Season to taste.
Heat a grill pan over high heat. Season trout on both sides and cook for 2 minutes each side. Lower heat and continue to cook for another minute on each side. Turn off heat and let fish rest in the pan.
Loosen the barley with a fork and toss with vegetables and any pan juices. Adjust seasoning.
Divide barley mix between bowls and top with trout.
Squeeze over lemon and scatter over fresh herbs to serve.
Energy (kJ)
1814 kJ / 434 cals
Protein
36.1 g
Fat
14.2 g
Sat. Fat
4 g
Carbs
35.4 g
Sugar
4.5 g
Fiber
8.8 g
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