Lemon & Herb Cod with Pearl Barley, Asparagus & Kale
A fresh British bowl: cod with pearl barley, asparagus and kale. Around 428 kcal and 45g protein per portion.
Ingredients
- 160g Cod Fillet
- 120g pearl barley
- 80g asparagus
- 80g kale
- 20g lemon juice
- 5g olive oil
- 6g garlic
- fresh parsley, thyme & black pepper
- lemon wedge
Method
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1
Prep everything first: wash and trim the asparagus and kale, then measure out the sauce ingredients.
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2
Simmer the pearl barley for 25-30 minutes until plump and chewy, then drain.
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3
Season the cod and bake at 200°C for 12-15 minutes until opaque and flaking.
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4
Toss the protein in lemon juice, olive oil, garlic and herbs before cooking, and squeeze over more lemon to finish.
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5
Meanwhile, steam or stir-fry the asparagus and kale for 3-5 minutes until just tender with a little bite.
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6
Build the plate: pearl barley first, then the veg and cod, spooning over any remaining sauce. Finish with the lemon wedge.
Tap ingredients and steps to tick them off as you cook.