Risotto with Salmon and Asparagus
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.
(Percentage of daily recommendation)
| Calorie | 695 cal. | (33 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 85.3 μg | (142 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 201 μg | (67 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 994 mg | (25 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 6 shallots
- 6 Tbsps olive oil
- 10 ozs Arborio rice
- 8 ozs dry white wine
- salt
- 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
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.
