SUPERFOOD 95
WHOLESOME GRAIN DISHES
BOOK DETAILS PHOTOGRAPHS: VICTORIA HELY-HUTCHINSON
Extracts from 26 Grains
- 100 recipes that use
wholesome grains from
energising breakfast
porridges to delicious
dinners by Alex Hely-
Hutchinson, published
by Square Peg in 2016,
ISBN 9781910931035,
£20 RRP
Sea Bass with Tomato,
Aubergine & Pearl Barley
When I spent a week in Italy a few summers
ago, the simplest of dishes were among the
most memorable. Most of the menus included
a tomato and aubergine dish, usually as a
parmigiana, which I could never resist. Here,
aubergine and tomatoes create their own
buttery, sweet and refreshing juice, which is
soaked up by the plump barley as it soaks. This
is a lovely combination with a fresh, white fi sh.
INGREDIENTS
- 3 tbsp olive oil
- 1 garlic clove, crushed with a little sea salt
- pinch of sea salt and freshly ground
black pepper - 1 aubergine, cut into cubes
- 200g (7oz) cherry tomatoes
- 2 sea bass fi llets (about 160g/5¾oz each)
- 30g (1oz) pine nuts, toasted
- small handful of parsley leaves, fi nely
chopped - juice of ½ lemon, to serve
PEARL BARLEY
- 1 tbsp olive oil
- ½ onion, thinly sliced
- 75g (2¾oz) pearl barley, rinsed
- 375ml (generous 1½ cups) hot low-sodium
vegetable stock
SERVES: 2
- Preheat the oven to 180°C (fan 160°C),
350°F, Gas Mark 4. - Mix 2 tablespoons of the olive oil (use less
olive oil if you wish to reduce the fat content),
the crushed garlic and some seasoning
together in a bowl. Add the aubergine and
tomatoes and toss to make sure every bit is
nicely coated. Spread out over a baking tray
then place in the oven for 40–45 minutes, or
until the aubergine is coloured and soft ened
and the tomatoes have started to wrinkle.
2. Meanwhile, prepare the pearl barley.
Heat the olive oil in a pan over a medium
heat and gently fry the onion for about 8
minutes until soft. Stir in the barley, then
pour in the stock. Bring to the boil, then turn
down to a simmer and cook for 40 minutes
until tender and the stock has been absorbed.
Season well. - Towards the end of the cooking time, season
the sea bass fi llets on both sides with a pinch of
salt. Warm the remaining tablespoon of olive oil
in a frying pan over a medium-high heat, then
add the fi sh, skin-side down and fry for 3–4
minutes until the skin is golden and the fi sh is
almost cooked. Turn and cook the other side
for 1–2 minutes, depending on the thickness of
the fi llet.
- Once the barley and the roasted veg are
ready, tip the aubergine and tomatoes into
the barley, folding them in gently so as not to
squash them too much. - Divide the barley between two plates. Sit the
sea bass fi llets on top and sprinkle with the pine
nuts and parsley. Add a good squeeze of lemon
juice over the fi sh before serving.
PER SERVING SEA BASS 531kcals, 35.3g protein, 34.6g
fat, (3.8g saturates), 23g carbs, 10.1g fi bre, 13.7g sugar,
0.2g sodium PER SERVING PEARL BARLEY 222kcals, 4.2g
protein, 8.3g fat, (1.6g saturates), 33.3g carbs, 6.4g fi bre,
1.8g sugar, 0.3g sodium
SF9_P94-95 Grains SHSD.indd 95 30/01/2017 10:45