Fish with Crisp Skin on a Bed of Risotto

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Fish with Crisp Skin on a Bed of Risotto
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
822
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie822 kcal(39 %)
Protein76.26 g(78 %)
Fat35.15 g(30 %)
Carbohydrates39.71 g(26 %)
Sugar added0 g(0 %)
Roughage1.94 g(6 %)
Vitamin A232.95 mg(29,119 %)
Vitamin D0.07 μg(0 %)
Vitamin E0.76 mg(6 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.44 mg(40 %)
Niacin22.72 mg(189 %)
Vitamin B₆1 mg(71 %)
Folate59.25 μg(20 %)
Pantothenic acid2.4 mg(40 %)
Biotin3.77 μg(8 %)
Vitamin B₁₂8.26 μg(275 %)
Vitamin C26.93 mg(28 %)
Potassium1,353.42 mg(34 %)
Calcium299.97 mg(30 %)
Magnesium237.86 mg(79 %)
Iron2.56 mg(17 %)
Iodine0.75 μg(0 %)
Zinc1.68 mg(21 %)
Saturated fatty acids10.78 g
Cholesterol240.91 mg

Ingredients

for
4
Ingredients
4 tablespoons butter
2 tablespoons olive oil
1 onion (finely chopped)
1 clove garlic (finely chopped)
1 ⅔ cups Risotto (Arborio)
cup dry white wine
3 ½ cups hot vegetable stock
1 small zucchini (finely chopped)
2 tomatoes (finely diced)
6 tablespoons grated Parmesan
1 tablespoon freshly chopped Basil
4 turbot fillet (approx. 150 g each)
1 sprig thyme
1 clove garlic
Basil (to garnish)
How healthy are the main ingredients?
Parmesanolive oilgarlicBasilthymeonion

Preparation steps

1.
Heat 1 tbsp butter with 1 tbsp oil in a wide-based pan. Add the onions and garlic and fry until translucent. Add the rice and fry together briefly until the grains are slightly translucent. Deglaze with the wine and allow to evaporate.
2.
Add a little stock, just enough to cover the rice. Cook, stirring occasionally, until all the liquid has been absorbed. Continue in this way, adding ladlefuls of hot stock and allowing each to be absorbed. After 15-20 minutes the rice should be soft but still have a slight bite.
3.
Around 5 minutes before the end of the cooking time, stir the diced courgette into the rice. Just before serving, add the tomatoes, 2 tbsp butter, 2-3 tbsp parmesan and the chopped basil. Season to taste with salt and ground black pepper.
4.
Meanwhile, prepare the fish. Score the skin side a few times and season with salt and ground black pepper. Put the remaining oil and butter in a large, non-stick frying pan. Add the thyme and garlic and gently fry the fish, skin-side down, for 4-5 minutes. Turn, take off the heat and leave for 1-2 minutes to cook through.
5.
Divide the risotto between 4 plates or bowls. Place one fish fillet on top and serve garnished with basil. Serve the remaining parmesan on the side.