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

Nutritional Information:

Each 462g serving contains (excludes serving suggestion)

KCal: 267
Carbs: 38.4g
Fibre: 2.8g
Protein: 19.4g
Fat: 3.3g
(Low)
Saturates: 0.4g
(Low)
Sugars: 5.9g
(Low)
Salt: 1.38g
(Low)
Fruit/Veg Portion: 1

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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.