Name: Shellfish risotto
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 1 tsp rapeseed oil; 1 onion, finely chopped; 1 low-salt fish stock cube dissolved in 900ml of water; 1 red pepper, finely chopped; 1 courgette, finely chopped; 1 clove garlic, crushed; good pinch white pepper; 15g parsley, finely chopped and 1 tbsp to serve; 150g Arborio rice; 350g bag mixed frozen seafood, defrosted (mussels 37%, squid 25%, prawns 25%); 1 tbsp 0% fat Greek yogurt; pinch parsley and black pepper to serve

Prawns, squid and mussels combine with pepper and courgette to create a tasty shellfish risotto.

Serves

Prep

10 minutes

Cook

30 minutes

Each 462g serving contains (excludes serving suggestion)

KCal

267

Carbs

38.4g

Fibre

2.8g

Protein

19.4g

Fat

3.3g

Saturates

0.4g

Sugars

5.9g

Salt

1.38g

Fruit/Veg Portion

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Ingredients

1 tsp rapeseed oil

1 onion, finely chopped

1 low-salt fish stock cube dissolved in 900ml of water

1 red pepper, finely chopped

1 courgette, finely chopped

1 clove garlic, crushed

good pinch white pepper

15g parsley, finely chopped and 1 tbsp to serve

150g Arborio rice

350g bag mixed frozen seafood, defrosted (mussels 37%, squid 25%, prawns 25%)

1 tbsp 0% fat Greek yogurt

pinch parsley and black pepper to serve

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Method

Step 1

Add oil to a pan and cook the onion for 5 minutes. In a separate pan, heat the stock and simmering gently.

Step 2

Add the red pepper, courgette, garlic, white pepper and half the parsley to the onion. Stir for 1 minute before adding the rice. Stir for 2 minutes, then add 2 ladles of stock, enough to just cover the rice, and stir.

Step 3

Add hot stock a little at a time, so the rice is just covered, whilst stirring regularly. The risotto should be bubbling very gently.

Step 4

After 20 minutes, add any remaining stock and the seafood, then stir for another 3-4 minutes. Test the rice to make sure its cooked ‘al dente’ (slightly firm) and ensure all the seafood is fully cooked through.

Step 5

Finally, vigorously stir in the remaining parsley, saving a little to serve. Add the yogurt, stir, then cover and allow to stand for 2 minutes, before serving with a sprinkle of parsley and good grind of black pepper.

Recipe tips

Keep the stock simmering in a separate saucepan so it’s piping hot when added to the rice to ensure the rice cooks consistently. Add a little at a time - if you run out, just add some boiling water.
Stirring regularly with a wooden spoon ensures the rice releases its starch to ensure a creamy texture.
Freezing instructions: Suitable for freezing once cooked. Then defrost in the fridge and reheat until piping hot throughout. Discard any leftovers and do not reheat/refreeze.

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Shellfish risotto

Ingredients