Barley Risotto with Fish
The bitter substances from spinach aid digestion; the vegetables also ensure that you almost cover your daily iron requirements.
You can exchange the barley for risotto or round grain rice. The risotto becomes more aromatic if you use 800 ml tomato juice instead of water for cooking. Then 200 g of barley or rice is enough!
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 14.6 mg | (122 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 24.6 μg | (55 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 1,548 mg | (39 %) | ||
| Calcium | 424 mg | (42 %) | ||
| Magnesium | 200 mg | (67 %) | ||
| Iron | 12.1 mg | (81 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 477 mg | |||
| Cholesterol | 164 mg |
Ingredients
- Ingredients
- 2 onions (about 100 g)
- 2 Tbsps butter (about 30 grams)
- 9 ozs Pearl barley
- salt
- peppers
- 2 lbs Spinach
- 4 Catfish (each about 150 grams, preferably organic catfish)
- 2 Tbsps mild Curry powder
- 2 Tbsps Canola oil
- 2 Tbsps Sour cream
- Nutmeg
Preparation steps
Peel onions, halve and cut into small cubes. Melt butter in a pot and cook onions until translucent.
Add the barley and cook until toasted, then pour in 1 liter (approximately 1 quart) of water. Season with salt and pepper, cover and cook over low heat for 15 minutes.
Meanwhile, rinse spinach, spin dry, remove tough stems and chop leaves coarsely. Add to barley and continue to cook over low heat until grains are tender, 15-20 minutes more.
Rinse fish fillets, pat dry with paper towels and season with salt and curry powder.
Heat the oil in a non-stick pan and cook the fish until browned, about 2 minutes on each side.
Turn off heat and let fish continue to warm in the pan briefly. Stir the sour cream into the risotto, grate a little nutmeg over the top and serve with the fish fillets.