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Recipe: One Pan Speltotto with Poached Fish
One Pan Speltotto with Poached Fish
Servings: 2 servings
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