Tag Archives: fish risotto

How to make a GOOD Salmon and Broccoli Risotto.

So it is fair to say we eat a lot of risotto in our house. It’s wheat free so I can eat it, it is easy to cook with small people “helping you” and my family literally devour it. If you don’t finish your portion quick someone else will ask for it “More, More”. 

The first few times I cooked risotto it was a disaster. A plate of overcooked rice with peas and cheese on top. As a student I didn’t think it was too bad a meal, however looking back it makes me wince. I now know where I went wrong – I used the wrong ingredients. Partially due to being on a budget but mainly because I didn’t know any better.  A good risotto needs the right ingredients and a bit of love. You don’t need to spend a fortune, in fact I have a top tip below on how to save pennies!

Firstly if you are using rice for risotto, use the right kind. Your normal easy cook/basmati/long grain will not cut the mustard here. Get risotto rice. It may cost a bit more, but I buy a few packs when it is on offer and I also use pearl barley to reduce the cost. 

Secondly use a good stock. This is vital for it to taste good. If you can get away from that salty stock cube and make your own. Each time we roast a chicken I make stock which then goes in the freezer for risotto’s. 

Thirdly find a spoon you like to stir with and make sure you pop back and stir it regularly. It will help you see when it is ready and usually makes me remember to add all the extra flavours in.

This risotto was made with all pearl barley. I sometimes mix risotto rice and pearl barley which adds wholegrains in, brings in a nutty texture and brings down the cost all in one go. 

Dietitian UK: Salmon and Broccoli  Barley Risotto

Salmon and Broccoli Barley Risotto
Serves 4
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472 calories
52 g
65 g
12 g
36 g
2 g
373 g
204 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
373g
Servings
4
Amount Per Serving
Calories 472
Calories from Fat 105
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 65mg
22%
Sodium 204mg
8%
Total Carbohydrates 52g
17%
Dietary Fiber 12g
48%
Sugars 5g
Protein 36g
Vitamin A
26%
Vitamin C
229%
Calcium
14%
Iron
17%
* 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. 1 tbsp olive oil
  2. 200g pearl barley
  3. 150ml white wine
  4. Decent chicken stock, make up to about 500ml
  5. 100ml semi skimmed milk
  6. 1 head broccoli
  7. 80g stilton
  8. 400g salmon
  9. 2 tsp lemon juice
  10. nutmeg
  11. black pepper
  12. parsley
Instructions
  1. Heat the olive oil and stir in the pearl barley. Leave to cook for a few minutes.
  2. Add the wine, stir and let it absorb.
  3. Meanwhile chop the broccoli into small pieces.
  4. Now add the broccoli to the pan and stir in.
  5. Gradually add a bit of the stock at a time, stirring regularly and letting the barley absorb the stock.
  6. Add the stilton and let this melt in.
  7. After 10 minutes add the salmon, chopped into small cubes.
  8. When the stock is finished add a little milk to give it more creaminess. You could use cream here but I don't personally.
  9. Whilst it is all cooking add the lemon juice, nutmeg, black pepper and parsley - stir some more.
beta
calories
472
fat
12g
protein
36g
carbs
52g
more
Dietitian UK http://www.dietitianuk.co.uk/

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/