Quinoa Risotto with Salmon and Shrimp
Quinoa risotto with salmon and shrimp - Italian classic in superfood format
Healthy, because
Even smarter
Nutritional values
Salmon and watercress provide an appreciable amount of omega-3 fatty acids, which keep the heart in rhythm and regulate cholesterol levels. Quinoa scores high in iron, which is essential for blood formation and oxygen transport.
The creamy quinoa risotto with salmon and shrimp goes very well with a crisp green salad.
(Percentage of daily recommendation)
| Calorie | 656 cal. | (31 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 14.8 μg | (25 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 272 mg | (27 %) | ||
| Magnesium | 240 mg | (80 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 63 μg | (32 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 149 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 9 ozs salmon fillets
- 12 large shrimp (peeled down to the tail segment)
- ¼ oz Watercress (1-2 handfuls)
- 1 handful small red basil leaves
- 12 ozs Quinoa
- 1 onion
- 2 garlic cloves
- 2 ozs Parmesan
- 2 Tbsps butter
- 24 ozs Vegetable broth (approx.)
- 1 Organic orange (peel and juice)
- 2 Tbsps olive oil
- salt
- peppers
- Red pepper flakes
Preparation steps
Rinse salmon fillet and shrimp under cold water and pat dry. Cut salmon into bite-sized cubes. Wash and spin dry watercress and basil.
For the risotto, rinse quinoa in a colander under hot water and drain. Peel and finely chop the onion and garlic. Grate the Parmesan cheese.
Melt butter in a saucepan. Sauté onion and garlic for 2-3 minutes over medium heat until translucent. Add quinoa, sauté for 1-2 minutes over low heat and deglaze with 5 ounces broth. Let simmer a little, then add orange zest, orange juice and remaining broth and simmer in a half-closed pot for 15-20 minutes at low, stirring occasionally and adding more broth if needed.
Shortly before the end of the cooking time of the risotto, heat the olive oil in a pan. Fry the salmon cubes in it for approx. 1 minute on each side. Add shrimp and fry for another 2 minutes. Season everything with salt and pepper.
Stir about 1⁄3 of the Parmesan into the risotto and season with salt and pepper. Divide quinoa risotto among plates and sprinkle with remaining Parmesan. Arrange fried salmon cubes and shrimp on top, sprinkle everything with chili flakes and garnish with watercress and basil leaves.
