1 / 1
Mediterranean Barley and Mackerel Bowl
Quick pearl barley cooks in under 15 minutes; frozen corn kernels go straight into the pot during the final minute to thaw in the hot water. Drain both, then toss with olive oil, lemon zest and juice, garlic, crushed red pepper, and chopped bell pepper. Flaked tinned mackerel folds in last — its oil adds richness without extra fat. A cup of chopped cilantro or parsley brightens the whole bowl. Four portions, 25 minutes total.
Equipment
- Stovetop
- Saucepan
Ingredients
- 1⅓ cups quick pearl barley (see Note )
- 1⅓ cups frozen corn kernels
- 1 lemon
- 2 tablespoons extra-virgin olive oil
- 1 garlic clove, minced
- ½ teaspoon black pepper
- ¼ teaspoon crushed red pepper
- ¼ teaspoon kosher or sea salt
- 2 (4- to 6-ounce) tins boneless, skinless mackerel in oil, drained
- 1 bell pepper (any color), seeded and chopped
- 1 cup chopped fresh cilantro or parsley, leaves and stems
Instructions
- 1Cook the quick pearl barley according to the package directions, omitting any salt.
- 2Drain the cooked barley in a colander and immediately stir in the frozen corn kernels. The residual heat thaws the corn while quickly cooling the grains.
- 3Place the colander over a bowl and let the mixture rest until cooled.
- 4Grate the lemon zest directly into a large serving bowl. Squeeze in 2 tablespoons of lemon juice, saving any extra for another use.
- 5Whisk the olive oil, minced garlic, black pepper, crushed red pepper, and salt into the lemon juice until fully incorporated.
- 6Fold the cooled barley and corn, drained mackerel, chopped bell pepper, and fresh cilantro into the dressing. Toss thoroughly to coat all the ingredients.
Nutrition
450kcal
Calories
15g
Protein
22g
Fat
8g
Fiber
337mg
Sodium
20mg
Cholesterol
Notes
- Serving: You can eat this bowl warm, at room temperature, or chilled straight from the fridge.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
- Substitutions: If using standard pearl barley instead of the quick-cooking variety, adjust the cooking time per the package directions to yield 4 servings.
- Tip: Mackerel is a rich, flavorful substitute for canned tuna. Try swapping it into your favorite tuna salad or sandwich recipes.
Recipe Details
About the Author
