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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?
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5 from 2 votes

Recipe: One Pan Speltotto with Poached Fish

One Pan Speltotto with Poached Fish
Servings: 2 servings
Prep Time5 mins
Cook Time30 mins
Total Time35 mins

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

  • 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.
  • 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.
  • 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.
  • 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.
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Serving: 2servings | Calories: 233kcal | Carbohydrates: 48g | Protein: 10g | Fat: 1g | Sodium: 1133mg | Potassium: 396mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1675IU | Vitamin C: 9.2mg | Calcium: 48mg | Iron: 3.2mg
Course: Fish, Main
Cuisine: Fish, Italian
Keyword: spelt risotto