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.
