Risotto topped with a pan-cooked cod fillet

Leek, tomato & barley risotto with pan-cooked cod

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(5 ratings)

Prep: 10 mins Cook: 20 mins


Serves 2

Using a can of barley makes this a great shortcut risotto, ready in just 30 minutes. It's delicious, healthy, low-calorie and counts as two of your 5-a-day

Nutrition and extra info

  • Healthy
  • Egg-free

Nutrition: per serving

  • kcal405
  • fat14g
  • saturates6g
  • carbs21g
  • sugars7g
  • fibre8g
  • protein44g
  • salt0.9g


  • 2 tsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 large leek (315g), thinly sliced



    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 2 garlic cloves, chopped
  • 400g can barley (don't drain)


    There are two types of barley available- pot barley and pearl barley. Pot barley is the more…

  • 2 tsp vegetable bouillon
  • 1 tsp finely chopped sage



    Popular in both Italian and British cookery, sage has long, grey-green leaves with a slightly…

  • 1 tbsp thyme leaves, plus a few extra to serve
  • 160g cherry tomatoes
  • 50g finely grated parmesan



    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

  • 2 skin-on cod fillets or firm white fish fillets


  1. Heat 1 tsp oil in a non-stick pan and fry the leek and garlic for 5-10 mins, stirring frequently until softened, adding a splash of water to help it cook if you need to.

  2. Tip in the barley with its liquid, then stir in the bouillon, sage and thyme. Simmer, stirring frequently for 3-4 mins. Add the tomatoes and cook about 4-5 mins more until they soften and start to split, adding a drop more water if necessary. Stir in the parmesan.

  3. Meanwhile, heat the remaining oil in a non-stick pan and fry the cod, skin-side down, for 4-5 mins. Flip the fillets over to cook briefly on the other side. Spoon the risotto into two bowls. Serve the cod on top with a few thyme leaves, if you like.

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Comments, questions and tips

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19th May, 2020
This was fantastic! Such a great shortcut by using the barley. I baked the fish instead.
25th Mar, 2020
Delicious, I baked the cod instead of frying it.
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