Fish and Grain Risotto
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
420
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 711 mg | (18 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups Quinoa
- 1 onion (diced)
- 3 Tbsps vegetable oil
- 4 cups vegetable stock
- 11 ozs Salmon fillet
- ¾ cup Parmesan (grated, 4 tbsp set aside)
- 1 unwaxed lemon (juiced, zest grated)
Preparation steps
1.
Wash the quinoa under running water until the water runs clear.
2.
Fry the onion in 2 tbsp oil. Add the quinoa and quench with a little stock. Allow the quinoa to soak up the stock and then add a little more. Continue like this, stirring occasionally until the stock is used up and the quinoa is creamy.
3.
Season the salmon with salt and fry in a hot pan in the remaining oil for 4-5 minutes until golden brown.
4.
Stir the cheese into the quinoa and season with a little lemon juice, salt and ground white pepper. Arrange on deep plates and place the salmon on top. Serve garnished with the remaining cheese and the lemon zest.
Fall Favorites
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
