Smoked haddock orzotto

FREQUENCY:

2-3x per week

SERVES:

2 (with leftovers)

PREP/COOK TIME:

40 minutes

INGREDIENTS:

Olive oil

1 large leek, thinly sliced

2 garlic cloves

1 cup of whole wheat orzo or pearl barley

700ml fish or vegetable stock

two fillets of smoked haddock

3 tbsp crème fraîche

Baby spinach (2 cupped hands per person)

Side veg - your choice of seasonal veg - we have gone for asparagus (cover half your plate)

DIRECTIONS:

Heat your oil in a pan then add your leeks and garlic - cook for around 5mins until soft and lightly golden.
Add your orzo or pearl barley to the pan and fry for a few minutes just to cover each grain in the lovely oil and garlic. This stage also brings out a nuttier flavour in the grains.
Begin adding your stock a little at a time. Each time stir the mixture, ensuring it doesn’t stick. Repeat this step once the mixture has absorbed the stock and keep repeating until the grains have softened.
Once the orzotto is almost ready, place your haddock on top of your mixture, add some more stock to the pan and cover. Allow the fish to poach for 5-7minutes. It is ready when you can flake it apart using a fork. if the mixture begins to dry out during this stage then simply add a little more stock.
Remove the fish from the pan and finally stir in your spinach and creme fraiche, allowing the spinach time to wilt. Add your fish back to the orzotto and serve with your choice of seasonal veg.

NUTRITIONAL EVALUATION:

Haddock is a great source of protein and omega3 fatty acids, which research link to improved cardiovascolar health, reduced inflammation and improved blood cholesterols levels. Haddock is also a source of iodine and selenium, minerals essential for thyroid health

Crème fraîche is the main source of fat in this dish. Is a source of saturated fats which should be eaten in moderation/small quantities like in this dish.

Barley is rich in many nutrients including fibre, manganese, selenium, copper, vitamin B1, chromium, phosphorus and magnesium. Selenium is important for thyroid health, while copper is a cofactor in an important antioxidant produced by body, superoxide dismutase.

Asparagus are rich in nutrients, including fibre, folate and vitamins A, C and K. Some studies suggest that amino acids in asparagus can protect liver cells against alcohol damage, breaking it down faster and alleviating potential hangover symptoms.

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