Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Fresh Salmon with Leek Risotto
- Ingredients
- 14 ozs Salmon
- salt
- peppers
- 2 Tbsps Canola oil
- 1 Tbsp Mustard
- 2 Oganic oranges
- 2 stalks Leeks
- 4 ozs Arborio rice
- 14 ozs Vegetable broth
Rinse salmon fillets, pat dry and season with salt and pepper.
Grease a large baking dish (9 x 13 inches) with 1 tablespoon oil. Brush salmon with mustard.
Rinse 1 orange in hot water and wipe dry. Cut 2-3 slices and set aside. Peel the rest of the orange and cut into slices, about 1/4 inch thick.
Divide peeled orange slices among salmon fillets and bake on the middle rack of a preheated oven at 350°F until fish is almost cooked through, or about 20 minutes.
Meanwhile, rinse leeks and drain, then cut into thin rings. Heat remaining oil in a pot and sauté the leeks over medium heat for 5 minutes.
Add rice to leeks and cook briefly, stirring constantly. Pour in vegetable broth and simmer, uncovered, over low heat for about 15 minutes, stirring frequently.
Rinse remaining orange, wipe dry and finely grate the zest. Juice orange.
Stir orange zest and juice into the rice. Season with salt and pepper. Heat rice again briefly and serve with the salmon.
(Percentage of daily recommendation)
| Calorie | 396 cal. | (19 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
Healthy, because
In addition to iodine - for a well-functioning thyroid gland - the salmon provides plenty of omega-3 fatty acids, which support brain development and protect against cardiovascular disease.
Even smarter
The dish also tastes great with chicken breast fillets - and you can replace the mustard with tomato paste for a milder taste.