Directions:
- Combine barley with 3 C water, cover with vented plastic wrap and cook in microwave on high for 10 minutes. Stir in sweet potato. Recover; microwave on high for 15 minutes or until tender.
- Chop pepper, slice green onions, and grate ginger; reserve 2 tbsp green onions for garnish. In bowl, combine remaining onions, red peppers, ginger, and 1/4 tsp each salt and pepper. Coat with olive oil cooking spray.
- Heat 12 skillet on medium-high. Add pepper mixture and cook 3 minutes until lightly browned, stirring often. Add curry powder; cook 1 minute, stirring. Stir in tomatoes; heat to boiling. Nestle cod in tomato mixture, cover, and cook 5-8 minutes, or until cod turns opaque throughout.
- Serve cod mixture over barley and sweet potato. Garnish with green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 293.34 Kcal (1228 kJ) | ||
| Calories from fat | 10.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.16g | 2% | |
|---|---|---|---|
| Cholesterol | 54.52mg | 18% | |
| Sodium | 413.01mg | 17% | |
| Potassium | 743.38mg | 16% | |
| Total Carbs | 44.5g | 15% | |
| Sugars | 3.91g | 16% | |
| Dietary Fiber | 10.37g | 41% | |
| Protein | 24.39g | 49% | |
| Vitamin C | 57mg | 95% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 2.8mg | 16% | |
| Calcium | 48mg | 5% | |
| Amount Per 100 g | |||
| Calories | 114.63 Kcal (480 kJ) | ||
| Calories from fat | 4.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.45g | 2% | |
|---|---|---|---|
| Cholesterol | 21.31mg | 18% | |
| Sodium | 161.4mg | 17% | |
| Potassium | 290.49mg | 16% | |
| Total Carbs | 17.39g | 15% | |
| Sugars | 1.53g | 16% | |
| Dietary Fiber | 4.05g | 41% | |
| Protein | 9.53g | 49% | |
| Vitamin C | 22.3mg | 95% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 1.1mg | 16% | |
| Calcium | 18.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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