Crispy Cod with Pearl Barley Risotto

Pearl barley always retains a slight chew, but you still want it to be tender. If you don’t have any fresh mint, then 1tsp of dried will do the trick, and you can also replace the watercress with rocket. Check to make sure your cod is sustainably sourced. Hands-on time 15min. Cooking time about 55min. Serves 4 1tbsp olive oil

1 onion, finely chopped 200g pearl barley

1.2 litre fish stock

15g plain flour

4 x rough 125g skinless cod loins 25g butter

150g frozen peas 150g frozen leaf spinach Small handful mint, leaves picked and sliced Large handful watercress

1 Heat ½tbsp oil in a large pan over medium heat and fry onion for 5min, until softened. Stir in the pearl barley and cook, stirring, for 1min. Add the stock and some seasoning and bring to the boil. Simmer, stirring frequently, for 40-45min, until the barley is tender (it will retain a slight chew).

2 When the risotto is nearly ready, mix the flour and some seasoning on a plate. Pat the cod loins dry with kitchen paper and coat in the flour mixture (shake off excess).

3 Heat the butter and remaining ½tbsp oil in a large non-stick frying pan over high heat. When foaming, add the fish and cook for 3min, then turn and cook for 1min, before removing pan from heat to finish cooking.

4 Meanwhile, stir the peas and spinach into the risotto and cook to defrost and heat through. Stir through the mint and check the seasoning.

5 Divide the risotto between 4 shallow bowls and top with the crispy cod and watercress. Serve.

PER SERVING 444cals, 32g protein, 12g fat (4g saturates), 51g carbs (4g total sugars), 4g fibre