Pot barley takes a bit longer to cook than the arborio rice commonly used in risottos, but it doesn’t require constant stirring and is packed with fibre. Chervil is a mild aromatic herb with a subtle anise flavor ; use parsley if you can’t find any.
Ingredients
1 tsp (5 mL) fennel seeds
4 small skin-on salmon fillets, 450 g total
1 tsp (5 mL) olive oil
Pinch each salt and pepper
Lemon wedges
Sweet Corn Barley Risotto:
2-1/2 cups (625 mL) vegetable broth
2 tsp (10 mL) olive oil
1 onion, diced
2 cloves garlic, chopped
1 cup (250 mL) pot barley
1 cup (250 mL) fresh corn kernels
3 green onions, chopped
1/2 cup (125 mL) grated Parmesan cheese
1/4 cup (60 mL) chopped fresh chervil
1/4 cup (60 mL) sour cream
1 tsp (5 mL) lemon juice
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) salt
Preparation
Sweet Corn Barley Risotto: In saucepan, bring vegetable broth and 2-1/2 cups water to simmer; keep warm. Meanwhile, in large skillet, heat oil over medium-high heat; cook onion and garlic until onion is softened, about 3 minutes. Add barley; cook, stirring to coat, for 1 minute. Reduce heat to medium; stir in corn and green onions. Add hot broth mixture; cook, stirring occasionally, until creamy and barley is tender but still slightly firm in centre, about 45 minutes. Stir in Parmesan cheese, chervil, sour cream, lemon juice, pepper and salt.Meanwhile, using bottom of heavy skillet, crush fennel seeds. Arrange fish on greased rimmed baking sheet. Brush with oil; sprinkle with fennel seeds, salt and pepper. Broil, 6 inches (15 cm) from heat, until fish flakes easily when tested, about 7 minutes. Serve with risotto and lemon wedges to squeeze over top.
Servings: 4
Nutritional Info
approx. per serving
- cal499
- pro32g
- total fat20g
- sat. fat6g
- carb51g
- fibre10g
- chol68mg
- sodium888mg
- %RDI-
- calcium20%
- iron21%
- vit A18%
- vit C15%
- folate28%
Source: www.cbc.ca
