An excellent source of protein, selenium and essential omega-3 fatty acids.
A lovely supper dish with a delicious flavour and light texture. Also works well if you are having friends over, as it tastes and looks great but is a straightforward recipe to follow.
2 x 5 oz sea bass fillets, boned but skin left on
2 shallots, finely chopped
2 leeks, finely chopped
½ tsp coconut oil
1 tsp butter
400 ml vegetable stock
80 g pearl barley
2 tbsps chopped parsley
2 lemon wedges
Sea salt and pepper
- Heat the butter in a saucepan, add the shallots and leeks and cook gently for approximately 10 minutes until soft but not coloured.
- Rinse the pearl barley in cold water and add to the pan along with the stock, a pinch of salt and pepper and simmer for 25-30 minutes stirring occasionally until the pearl barley is tender. Add the chopped parsley, check the seasoning and set aside.
- Brush the skin of the fish with a little coconut oil. Heat a non stick frying pan and place the fish skin side down and cook for 1-2 minutes until golden brown. Turn over and gently cook for another minute until the fish is cooked through (the flesh will turn white and be soft to touch). Turn off the heat.
- To serve, spoon the pearl barley onto a plate and top with the sea bass fillet.
* Serve with a small green salad for extra vegetables and crunch.
* * This also works very well with mackerel too.