5 from 1 vote
Kitchen and bathroom packs please, a phone / MP3 pouch (just been given a phone to review so will mention it) and a pad and table cloth it that is OK please?
Recipe: One Pan Speltotto with Poached Fish
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 

One Pan Speltotto with Poached Fish

Course: Fish, Main
Cuisine: Fish, Italian
Keyword: spelt risotto
Servings: 2 servings
Calories: 233 kcal
Author: Helen Best-Shaw
Ingredients
  • Glug light olive or cooking oil
  • 1 Small onion or stick or celery finely chopped
  • 2 cloves garlic finely chopped
  • 110 g / 4oz / ½ cup pearled spelt
  • 250 ml / ½ pint / 1 cup vegetable stock
  • Glug white wine optional
  • 1 heaped tsp brown miso
  • 1 tbs soy sauce or tamari
  • 1 handful spinach or kale thick stalks removed
  • 1 large or 2 small fillets of fish
  • 1 tsp dried seaweed sprinkles I used nori flakes, or Clearspring’s sea salad
  • Squeeze of lemon
  • Salt and pepper to taste
Instructions
  1. Heat the oil in a large non stick frying pan and fry the onion and garlic until just starting to go golden. Add the spelt and fry for another minute.
  2. Add the stock and wine (if using) and stir well. Allow to gently simmer for about 15 mins stirring from time to time, and adding more stock if needed.
  3. When the spelt is nearly done, but still al dente, stir in the miso, soy sauce. Add the spinach or kale and gently fold it in so it wilts.
  4. Make a well in the middle of the spelt mixture and lay the fish fillets into it. Gently cook for 5 minutes to poach the fish, adding more stock if needed, flip the fish over and cook until done, the halibut fillet took about 15 minutes in total. Add a generous squeeze of lemon, sprinkle the seaweed flakes over and serve immediately.
Nutrition Facts
Recipe: One Pan Speltotto with Poached Fish
Amount Per Serving (2 servings)
Calories 233 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 1133mg49%
Potassium 396mg11%
Carbohydrates 48g16%
Fiber 7g29%
Sugar 7g8%
Protein 10g20%
Vitamin A 1675IU34%
Vitamin C 9.2mg11%
Calcium 48mg5%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.