Dinner

Trout on Pearl Barley with Leek and Peas

Name: Trout on Pearl Barley with Leek and Peas
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 160 g Trout fillet; 160 g Cooked pearl barley; 100 g Leek; 60 g Frozen peas; 150 ml Vegetable stock; 6 g Butter; A handful, chopped Fresh parsley; Of half a lemon Lemon zest

A pan-fried trout fillet on pearl barley cooked risotto-style with leek, peas, lemon zest and a knob of butter. 41 g of protein for 518 kcal.

Calories: 518kcal
Protein: 41g
Fat: 14g
Carbs: 58g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Fish
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Trout fillet160 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Cooked pearl barley160 g
Cooked weight.
Leek100 g
Frozen peas60 g
Vegetable stock150 ml
Made up from a cube or a pot.
Butter6 g
Fresh parsleyA handful, chopped
Lemon zestOf half a lemon

Method

Soften the sliced leek in half the butter over a low heat for eight minutes.
Add the cooked barley and the stock and simmer, stirring, for eight minutes until the stock is absorbed and the barley is creamy. Add the peas for the last three.
Fry the trout skin-side down in a dry non-stick pan over a medium-high heat for four minutes, then turn for two.
Beat the rest of the butter, the parsley and lemon zest into the barley, season, and serve the fish on top.

Worth knowing

Cooked barley from a pouch or from the day before takes the stock in ten minutes. From dry it takes forty, and the weight here is for cooked.
Barley is the starch and 58 g of the carbohydrate. It is chewier than risotto rice and does not need the constant stirring.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.