smoked haddock, leeks and pearl barley

serves 4; hands-on time 25 min; simmering time 25 min

250g pearl barley
750ml whole milk
600g smoked haddock fillets
3 Leeks
Knob of butter
Handful fresh parsley
1 lemon

Cook the pearl barley according to the pack instructions (or see tip). Meanwhile, heat the milk in a large lidded sauté pan and, when steaming, add the smoked haddock fillets, skin-side down. Cover the pan with a lid, turn off the heat and set aside to poach for 8-10 minutes.

Slice the leeks into rings, heat the butter in another large frying pan over a medium heat and cook the leeks with some salt and pepper for 5-6 minutes until soft and golden. When the pearl barley is cooked, drain and stir into the leeks with a few tablespoons of the poaching milk.

Remove the haddock from the milk, pull off the skin and flake into large chunks. Gently stir it through the pearl barley and leeks, then roughly chop and scatter over the fresh parsley, squeeze over the juice from the lemon and serve with a grinding of black pepper.

per serving 468kcals, 13g fat (7.3g saturated), 34.6g protein, 54g carbs (3.8g sugars), 3g salt, 2.5g fibre


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