Sea bream with barley and leeks

Sea bream with barley and leeks

  • serves 2
  • A little effort

Quick and easy idea for a fish supper. Pan-fried sea bream served with pearl barley and leeks, with a splash of white wine and chopped sun dried tomatoes makes a hearty midweek meal that is still healthy and low in calories. A nutritious and delicious midweek meal for two.

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Ingredients

  • leeks 2 small, washed and finely diced
  • olive oil
  • garlic 1 clove, crushed
  • white wine 100ml
  • bay leaf 1
  • pearl barley 50g, cooked
  • sundried tomatoes 4, roughly chopped
  • sea bream fillets 2
  • flour 1 tbsp, seasoned
  • butter

Method

  • Step 1

    Fry the leeks in 1 tsp of olive oil for 2 minutes, then add the garlic and cook for another minute. Add the white wine, bay leaf, pearl barley and season. Simmer until most of the wine has gone, then add the sundried tomatoes. Cook for 5 minutes. Dust the sea bream fillets in the seasoned flour and fry in 1 tsp butter and 1 tsp oil in a hot frying pan for 2 minutes on both sides or until the fish is cooked through.

Nutritional Information

  • Kcals 313
  • Fat 14.8g
  • Carbs 15.2g
  • Fibre 5.7g
  • Protein 22.1g
  • Salt 0.8g
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