Risotto with White Fish and Peas
Risotto with white fish and peas - Gently bedded sea catch
Healthy, because
Even smarter
Nutritional values
The low-fat cod has a fine texture, which makes it easy to digest and does not weigh down the stomach. With peas and vegetables such as cabbage or broccoli, choose the frozen variety. Freezing changes the cell structure of the plants, making them easier to digest and causing less flatulence.
Whole grain risotto rice provides more fiber, minerals and vitamins - so go for this option if possible.
(Percentage of daily recommendation)
| Calorie | 490 cal. | (23 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 266 mg | (33,250 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 1.9 μg | (3 %) | ||
| Vitamin B₁ | 34.6 mg | (3,460 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 0.3 mg | (3 %) | ||
| Vitamin B₆ | 12.7 mg | (907 %) | ||
| Folate | 0.5 μg | (0 %) | ||
| Pantothenic acid | 114 mg | (1,900 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 703 mg | (18 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 241 μg | (121 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 ½ Tbsps olive oil
- 12 ozs Arborio rice
- 28 ozs hot Vegetable broth
- 1 ¾ ozs Orange juice
- 10 ozs Peas (frozen)
- salt
- peppers
- 5 ozs fish stock (or vegetable stock)
- 14 ozs Cod (or other white fish, ie Halibut)
- ½ bunch Basil
- 1 oz Parmesan
- ½ organic lemon (zested )
Preparation steps
Heat 1 tablespoon of oil in a saucepan. Add rice and fry for 2 minutes over medium heat. Add a little broth and let it evaporate. Then add about 6-7 oz of broth and let the rice absorb it, stirring occasionally. Then continue to add broth in portions, as well as the juice towards the end, cooking the rice in this way for 15-20 minutes; about 5 minutes before the end of cooking time, mix in the peas and season with salt and pepper. The rice should still have a slight bite.
Boil fish stock at the same time. Rinse cod, pat dry and cut into 4 equal pieces. Place on a steamer tray greased with the remaining olive oil, season with salt and pepper and steam covered over the stock for about 6-8 minutes.
Meanwhile, wash basil, shake dry and chop. Grate the Parmesan cheese. Mix lemon zest, basil and Parmesan into the risotto. Arrange risotto on plates with the fish.
