Black bean & barley cakes with poached eggs
Take in two of your 5-a-day in these savoury pan-fried cakes, topped with a perfectly poached egg. This delicious brunch dish is quick to make and provides fibre, folate, vitamin C and iron
Spicy fish stew
Serves 4
Easy
Prep:
Cook:
Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs
Skip to ingredients
- 1 tbsp olive oil
- 2 onionsthinly sliced
- 3 spring onionschopped
- 3 garlic cloveschopped
- 1 red chilliseeded and thinly sliced
- few thyme sprigs
- 2 x 400g cans chopped tomatoes
- 400ml vegetable bouillon made with 2 tsp vegetable bouillon powder
- 2 green peppersseeded and cut into pieces
- 160g brown basmati rice
- 400g can and 210g can red kidney beansdrained
- handful fresh corianderchopped, plus a few sprigs extra
- handful flat-leaf parsleychopped
- 550g pack frozen wild salmonskinned and cut into large pieces
- 1 limezested
Nutrition: per serving
- kcal664
- fat26g
- saturates5g
- carbs58g
- sugars14g
- fibre14ghigh
- protein42ghigh
- salt0.3g
Method
step 1
Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.
step 2
Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.
step 3
Ladle half of the stew into two bowls and scatter with the coriander sprigs. Cool the remaining stew, then cover and chill to eat on another night. Gently reheat in a saucepan until bubbling.
