Seasonal Kitchen

Risotto with Salmon and Strawberries

5
Average: 5 (12 votes)
(12 votes)
Risotto with Salmon and Strawberries

Risotto with salmon and strawberries - Italian classic with fruity accents. Photo: Iris Lange-Fricke

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
798
calories
Calories

Healthy, because

Even smarter

Nutritional values

Omega-3 fatty acids from salmon inhibit inflammatory processes and strengthen memory. Strawberries score points with plenty of vitamin C, which is important for an intact immune system.

If you don't like the fruity taste in risotto, and outside the strawberry season, you can replace the strawberries with fresh cherry tomatoes.

1 serving contains
(Percentage of daily recommendation)
Calorie798 cal.(38 %)
Protein41 g(42 %)
Fat41 g(35 %)
Carbohydrates66 g(44 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D4.9 μg(25 %)
Vitamin E6.7 mg(56 %)
Vitamin K29.9 μg(50 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.7 mg(64 %)
Niacin24.1 mg(201 %)
Vitamin B₆1.2 mg(86 %)
Folate146 μg(49 %)
Pantothenic acid1.8 mg(30 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂5.2 μg(173 %)
Vitamin C86 mg(91 %)
Potassium1,165 mg(29 %)
Calcium262 mg(26 %)
Magnesium164 mg(55 %)
Iron4.9 mg(33 %)
Iodine27 μg(14 %)
Zinc2.9 mg(36 %)
Saturated fatty acids9 g
Uric acid164 mg
Cholesterol83.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
8 ozs Strawberries
4 Tbsps olive oil
3 Tbsps lemon juice
1 tsp Mustard
salt
peppers
½ bunch Basil
½ red onion
1 Zucchini
6 ozs Arborio rice
2 cups Vegetable broth
10 ozs Salmon (2 salmon fillets)
1 sprig thyme
1 oz Parmesan
pink peppercorns
How healthy are the main ingredients?
SalmonStrawberryolive oilParmesanBasilMustard

Preparation steps

1.

Clean and wash the strawberries, cut them into cubes and mix them with 2 tablespoons of oil, 2 tablespoons of lemon juice and mustard, season with salt and pepper. Wash basil, shake dry, chop and mix into the strawberries.

2.

Peel and chop the onion. Clean, wash and chop the zucchini. Heat 1 tablespoon of oil in a pot. Sauté both in it for 3 minutes at medium heat. Add rice and fry for 2 minutes. Deglaze with some stock, add approx. 7 ounces of stock and let it absorb from the rice while stirring. Then add stock in portions and cook the rice for 20 minutes.

3.

Rinse salmon fillets and dab dry. Wash and chop the thyme. Heat the remaining oil in a pan. Fry the salmon for 5 minutes on both sides. Season with salt, pepper and thyme.

4.

Meanwhile grate the parmesan, mix it with the risotto, season with salt, pepper and remaining lemon juice. Arrange the risotto with strawberries and salmon and sprinkle with crushed pepper berries.