Seafood Risotto
Nutritional values
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 10 μg | (50 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 52.1 μg | (87 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 744 mg | (19 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 202 μg | (101 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 158 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 500 grams mixed Shellfish (such as king prawns, scallops, calamari, fresh or frozen)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 onion
- 2 garlic cloves
- 500 grams green Asparagus
- 2 Tbsps olive oil
- 200 grams Arborio rice
- 600 milliliters instant Vegetable broth
- 125 milliliters dry white wine
Preparation steps
Thaw the seafood if frozen. Rinse seafood, pat dry, sprinkle with lemon juice and season with salt and pepper. Peel the onion and garlic. Finely dice the onion.
Rinse the asparagus, remove and discard the tough woody bottoms and peel the lower third. Cut the asparagus diagonally into 4 cm (approximately 1 1/2-inch) long pieces. Blanch in a pot of boiling salted water for 5 minutes Drain, rinse under cold water and drain well.
Heat the oil in a saucepan, add the onion and saute until translucent. Stir in the rice and cook, stirring until well coated. Peel the garlic and squeeze through a garlic press and stir into the pan.
Add the white wine and cook, stirring occasionally until the rice has absorbed the wine. Season with salt and pepper. Add enough broth to cover the rice by an inch. Cook, stirring frequently for 15-20 minutes, adding more broth as one amount has been absorbed until the rice is creamy with a slight bite.
Add the asparagus and seafood, cover and cook over low heat until the seafood is cooked through, about 10 minutes, season with salt and pepper.
