Salmon and Spring Vegetable Risotto.

Risotto, it’s a staple in our house. I love the way you can reinvent it each time you make it. Weaning baby 2 has also remined me how it’s completely suitable for everyone in the family. He has been loving risotto from his first taste of it at 6 months old. So if you want a meal you can cook that everyone will enjoy, try this out. This is real food and tasty food.

Dietitian UK: Baby Eats Salmon and Spring Vegetable Risotto

Today’s variation includes salmon for extra omega 3 goodness and monounsaturated fat. I always pack whatever we cook with plenty of veggies. The courgette was grated as my toddler “is not keen on courgettes mummy”…. but it also adds extra vegetables without you really noticing they are there.

Here is the 3 1/2 year olds portion… she like risotto alot.

Dietitian UK: Salmon and Spring Vegetable Risotto: toddler portion.

And the husbands portion – hence all the cheese, the man is a cheese monster…

Dietitian UK: Salmon and Spring Vegetable Risotto

 

Salmon and Spring Vegetable Risotto
Serves 4
Packed with vegetables and omega 3's, a super healthy, tasty dinner suitable for the whole family.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
414 calories
31 g
75 g
15 g
36 g
4 g
455 g
537 g
8 g
0 g
7 g
Nutrition Facts
Serving Size
455g
Servings
4
Amount Per Serving
Calories 414
Calories from Fat 134
% Daily Value *
Total Fat 15g
23%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 75mg
25%
Sodium 537mg
22%
Total Carbohydrates 31g
10%
Dietary Fiber 4g
16%
Sugars 8g
Protein 36g
Vitamin A
306%
Vitamin C
48%
Calcium
27%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 carrots
  2. 1 onion
  3. 1 tbsp olive oil
  4. 200g risotto rice
  5. 50ml white wine
  6. 300ml chicken stock
  7. 400g salmon fillets
  8. 1 courgette, grated
  9. 50ml semi skimmed milk
  10. 50g parmesan
  11. 40g quark
  12. 200g spinach
  13. pepper
Instructions
  1. Peel and chop the carrots and onions.
  2. Heat the oil in a large pan and sweat the onions and carrots for a few minutes.
  3. Now add the rice and stir to coat in the oil, leave for 2 minutes.
  4. Add the wine, and stir, bring to a simmer on a medium heat.
  5. When most of the wine has been cooked out add the stock, about 100ml at a time. Stir frequently whilst it cooks as this helps release the starch from the rice and stops it burning on the bottom, plus it gives you a good arm workout 😉
  6. About half way through the stock additions add in the cubed salmon and grated courgette.
  7. When you have added all the stock, it's time to add the milk and let it cook out too.
  8. Now add the quark and grated parmesan.
  9. Finally stir through the spinach and allow it to wilt, and season.
beta
calories
414
fat
15g
protein
36g
carbs
31g
more
Dietitian UK http://www.dietitianuk.co.uk/

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2 Responses to “Salmon and Spring Vegetable Risotto.”

  1. Dawn
    7 July, 2014 at 19:24 #

    Is the salmon cooked before u add it

    • 7 July, 2014 at 20:36 #

      Hi Dawn, no the salmon cooks in the risotto.

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