Grilled Mackerel with Herbed Pearl Barley Risotto
60 min 1 serving 720 kcal · 36 g proteinLevel: Expert
The nutritionist's note
720 kcal for 36 g of protein and 12.2 µg of B12: mackerel is the fish richest in B12 and omega-3 for a modest price. Pearl barley adds 8.5 g of fibre, including beta-glucans.
Ingredients
1 serving
- mackerel fillets140 g
- pearl barley80 g
- vegetable stock400 ml
- green peas80 g
- shallot30 g
- olive oil10 g
- fresh parsley10 g
- lemon juice15 g
Method
- 1
Sweat the chopped shallot (30 g) for 4 minutes with 5 g of olive oil, then toast the pearl barley (80 g) for 2 minutes.
- 2
Add the hot stock (400 ml) one ladle at a time, stirring regularly: allow 35 minutes, as barley stays firmer than risotto rice.
- 3
Stir in the peas (80 g) during the last 8 minutes.
- 4
Fillet the mackerel (140 g), pull out the pin bones with tweezers and score the skin three times so it does not shrink.
- 5
Heat a griddle pan over high heat, oil the skin (2 g) and grill the fillets for 3 minutes skin-side down without moving them, then 1 minute on the flesh side.
- 6
Finish the risotto off the heat with the chopped parsley (10 g), the remaining oil (3 g) and the lemon juice (15 g).
- 7
Plate the risotto, set the fillets crisp-skin up, and serve immediately.
Nutrition facts
per serving
| Energy | 720 kcal |
|---|---|
| Protein | 36 g |
| Carbohydrates | 70 g |
| Fat | 30 g |
| Fibre | 8.5 g |
| Iron | 3.6 mg |
| Vitamin B12 | 12.2 µg |
Potential allergens
- fish
- gluten
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