SW recipe: Megan’s Sea bass with pearl barley risotto and gremolata

A LITTLE EFFORT
Serves 4
Free
Ready in 50 minutes

Ingredients

Low-calorie cooking spray

1 large onion, finely chopped

300g dried pearl barley

1 litre hot vegetable stock

150g frozen peas

200g spinach

Zest and juice of 1 unwaxed lemon, plus wedges to serve

25g fresh flat-leaf parsley, finely chopped

1 large garlic clove, crushed

4 boneless sea bass fillets, patted dry

Method

1 Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and cook for 4-5 minutes until starting to soften, stirring frequently (add a splash of water if the onion starts to stick). Add the pearl barley and stock, and bring to the boil. Reduce the heat to medium and simmer for 30 minutes, or until the pearl barley is tender and the liquid has almost gone. Stir occasionally to start with to make sure nothing sticks, then stir more frequently towards the end of cooking.

2 Boil the peas and spinach for 2 minutes, then drain, saving a little of the cooking water. Blend until smooth using a stick or jug blender, adding a splash of the cooking water to loosen the mixture if needed. Add half the lemon juice, then stir the mixture through the pearl barley.

3 For the gremolata, mix together the remaining lemon juice, lemon zest, parsley and garlic, and set aside. Place a large, non-stick frying pan over a medium-high heat. Season the sea bass and spray with low-calorie cooking spray. Add to the pan skin-side down and cook for 2 minutes until the skin is crispy. Turn and cook for a further minute, or until cooked through.

4 Divide the pearl barley risotto between 4 bowls and top each with a sea bass fillet. Scatter over the gremolata and serve with lemon wedges for squeezing over.

 

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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