Pan-Seared Salmon With Barley & Sautéed Greens

Light pan-seared salmon served with chewy pearl barley and gently sautéed greens for steady energy and a satisfying plate.

Ingredients

• 2 Salmon Fillets (140–160 g each)
• 1 Cup Cooked Pearl Barley (cooked in vegetable stock)
• 150 g Swiss Chard or Spinach, roughly chopped
• 1 Small Leek, white and light-green parts sliced
• 1 Garlic Clove, minced
• 1 Tbsp Olive Oil
• 1 Tbsp White Wine Vinegar or Apple Cider Vinegar
• Salt and Black Pepper to taste
• 1 Tbsp Fresh Parsley, chopped

Instructions

• Heat 1 tsp oil in a skillet over medium-high. Season salmon with salt and pepper; sear skin-side down 3–4 minutes, flip and cook 2–3 minutes more until cooked through. Remove and rest.
• In same skillet, add remaining oil and sauté leek 3 minutes until soft. Add garlic and greens; cook 2 minutes until wilted.
• Stir in cooked barley, splash vinegar, and parsley; warm through and season to taste.
• Serve barley and greens topped with salmon.

Notes

• Cook barley ahead to save time; barley gives a low-GI, filling base.
• Keep seasoning simple — vinegar brightens without heavy fats.
• Use nonstick pan to reduce oil.

Calories estimate

Approximately 520 kcal per person.

oneliner: Pan-seared salmon on a bed of pearl barley with sautéed greens and leeks

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