Cauliflower and barley pilaf with smoked fish

Author: Niki Bezzant - Founding Editor

Photographer: Bryce Carleton

First published: Oct 2019

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A modern take on a kedgeree that’s good for any meal of the day.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

2 cups quick-cook barley or 1 cup regular barley (see tip)
spray oil
5cm piece ginger, finely chopped or minced
2 spring onions, sliced
2 tomatoes, chopped
½ head cauliflower, finely chopped or grated
1 tablespoon curry powder
1 cup frozen peas, defrosted
8 cups baby spinach
300g smoked fish, flaked
4 tablespoons reduced-fat Greek yoghurt
4 tablespoons pumpkin seeds, toasted
1 cup fresh coriandercilantroX, roughly chopped
1 teaspoon chilli flakes (optional)

Instructions

1 Cook barley according to packet instructions. Set aside.

2 Spray a pan with oil and set over a medium-high heat. Cook ginger and spring onions for 2 minutes. Add tomatoes and cook for 1 minute. Add cooked barley, grated cauliflower and curry powder and stir-fry for 5 minutes.

3 Add peas and baby spinach and cook until greens are wilted. Stir in smoked fish and half of the coriander. Serve pilaf garnished with yoghurt, pumpkin seeds, chilli and remaining coriander.

HFG tip

For regular barley, simmer for 30-40 minutes, until tender.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 402cal

Kilojoules 1680kJ

Protein 27g

Total fat 11g

–Saturated fat 2g

Carbohydrates 45g

–Sugars 8g

Dietary fibre 14g

Sodium 790mg

Calcium 140mg

Iron 7mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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