Healthy Mediterranean Food

Risotto with Salmon and Asparagus

Average: 5 (2 votes)
(2 votes)
Risotto with Salmon and Asparagus
share Share
bookmark_border Copy URL
Health Score:
73 / 100
25 min.
ready in 1 hr 20 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Asparagus and spinach spice up the risotto with the mineral potassium, which has a balancing effect on the body's fluid balance and supports the kidneys. The salmon offers high-quality protein for muscle building and healthy omega-3 fatty acids for good concentration.

If you would like to avoid the addition of alcohol completely or eat together with children, you can replace white wine 1:1 with vegetable stock.

1 serving contains
(Percentage of daily recommendation)
Calorie695 cal.(33 %)
Protein33 g(34 %)
Fat32 g(28 %)
Carbohydrates58 g(39 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.8 μg(24 %)
Vitamin E7.1 mg(59 %)
Vitamin K85.3 μg(142 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin19.3 mg(161 %)
Vitamin B₆0.9 mg(64 %)
Folate201 μg(67 %)
Pantothenic acid1.1 mg(18 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C29 mg(31 %)
Potassium994 mg(25 %)
Calcium71 mg(7 %)
Magnesium83 mg(28 %)
Iron2.7 mg(18 %)
Iodine23 μg(12 %)
Zinc1.8 mg(23 %)
Saturated fatty acids6.8 g
Uric acid96 mg
Cholesterol79 mg
Complete sugar3 g


6 shallots
6 Tbsps olive oil
10 ozs Arborio rice
8 ozs dry white wine
freshly ground peppers
3 bay leaves
16 ozs Vegetable broth
14 ozs white or green Asparagus
1 handful Baby spinach
4 thin slices Salmon (approximately 3 ounces)
3 Tbsps Whipped cream
How healthy are the main ingredients?
Salmonolive oilWhipped creamshallotsalt

Preparation steps


Peel the shallots and cut into small cubes. Place 3 tablespoons olive oil in a saucepan and sauté the shallots. Add the rice and sauté, stirring continuously. Add the white wine and cook while stirring until the rice has absorbed all the wine. Season with salt, pepper and the bay leaf.


Pour in the vegetable broth, covering the rice about an inch. Simmer over low heat while stirring frequently, about 25 minutes. Add vegetable broth occasionally as liquid evaporates. The liquid should be almost completely absorbed by the rice at the end of cooking.


Meanwhile, peel the asparagus, cut about 3/4 inch off the bottom and divide into approximately 1 inch long pieces. Bring salted water in a pot to boil and cook the asparagus sections for 8-10 minutes. Drain well.


Rinse the baby spinach and drain in a colander. Rinse the salmon and pat dry with paper towel. Heat the remaining olive oil in a pan and cook the salmon in it, cooking each side for 2-3 minutes. Season with salt and pepper.


Stir the asparagus, cream and baby spinach into the risotto and heat for about 2 minutes. Season with salt and pepper. Serve in deep bowls. Shread the salmon with a fork and distribute evenly between the risotto bowls.