Name: Seafood risotto
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 3
Ingredients: 1 tsp rapeseed oil; 1 onion, finely chopped; 1 low-salt vegetable stock cube, dissolved in 900ml water; 1 yellow pepper, finely chopped; 1 clove garlic, crushed; good pinch white pepper; 15g parsley, finely chopped, plus 1 tbsp to serve; 150g Arborio (risotto) rice; 1 salmon steak (approx. 125g), cubed and skin removed; 100g cooked peeled prawns; 50g squid rings; 50g natural low-fat yogurt; grind black pepper; pinch freshly chopped parsley

A lower-fat version of a classic risotto that's still creamy and indulgent.

Serves

Prep

10 minutes

Cook

30 minutes

Each 554g serving contains (excludes serving suggestion)

KCal

374

Carbs

49.4g

Fibre

3.2g

Protein

21.4g

Fat

9.4g

Saturates

1.6g

Sugars

6.8g

Salt

0.78g

Fruit/Veg Portion

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Ingredients

1 tsp rapeseed oil

1 onion, finely chopped

1 low-salt vegetable stock cube, dissolved in 900ml water

1 yellow pepper, finely chopped

1 clove garlic, crushed

good pinch white pepper

15g parsley, finely chopped, plus 1 tbsp to serve

150g Arborio (risotto) rice

1 salmon steak (approx. 125g), cubed and skin removed

100g cooked peeled prawns

50g squid rings

50g natural low-fat yogurt

grind black pepper

pinch freshly chopped parsley

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Method

Step 1

Heat the oil in a pan and cook the onion for 5 minutes.

Step 2

In a separate pan, heat the stock, simmering gently and leave on a very low heat.

Step 3

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

Step 4

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

Step 5

After 20 minutes, add any remaining stock and the salmon. Stir for another 3 minutes, add the prawns and squid, cook for 2 minutes then test the rice to make sure its cooked ‘al dente’ (slightly firm) and ensuring the salmon is thoroughly cooked through.

Step 6

Finally, vigorously stir in the remaining parsley and the yogurt, cover and allow to stand 2 minutes. Sprinkle with black pepper and parsley before serving.

Recipe tips

You can use frozen, defrosted prawns and squid.
Keep stock simmering in a separate saucepan, so it’s hot when you add to the rice and doesn’t reduce the temperature and stop the rice cooking. Add a little at a time; if you run out just add a little boiling water.
Stirring regularly, with a wooden spoon, means rice releases its starch and ensures a creamy texture.

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Seafood risotto

Ingredients