Grilled Fish Fillet with Lemon Risotto

Grilled Fish Fillet with Lemon Risotto

2 servings
Preparation 10 min
Cooking 20 min

410 calories per serving 


Ingredients

1/2 shallots, finely chopped   20 g
1 1/3 cup chicken broth, approximately   330 mL
2 tsp butter, unsalted   9 g
1 tbsp olive oil   15 mL
3/4 cup arborio rice   130 g
300 g sea bass fillet, halibut or grouper    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp lemon juice, freshly squeezed, with zest   1/2 lemon
2 tbsp Parmesan cheese, grated   6 g
2 tsp chives, fresh, chopped [optional]   2 g
2 tsp Italian parsley, fresh, chopped [optional]   3 g

Before you start

Any firm-textured fish will work well with this recipe : sea-bass, halibut, grouper, mahi-mahi, red snapper, etc.

Method

  1. Finely chop the shallot. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (which will take about 20 min).
  2. Melt the butter and half of the oil in a saucepan. Add the shallot and sauté 2-3 min, until translucent, then add the rice. Toast the grains 1-2 min (until translucent), with constant stirring. Cook the risotto until the rice is creamy but still al dente, about 20 min.
  3. While the risotto is cooking, prepare the fish: cut it into similarly sized pieces, as per the number of servings required, then brush the pieces with the remaining oil and season with salt and pepper. Cook the fish on a medium-hot grill or under the broiler for about 6 min depending on the thickness of the pieces, until the fish is opaque in the centre, turning the pieces once. Check with a fork to see if the fish is cooked through. Set aside and keep warm.
  4. When the risotto is ready, add the lemon juice, zest and grated Parmesan cheese. Season with salt (not much if the broth is salty) and pepper to taste.
  5. Mix the risotto well, then distribute it onto individual serving plates. Arrange the fish on top. Sprinkle with the optional chopped chives and parsley, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

410

Fat

11 g

18 %

Saturated 3.5 g
+ Trans 0.1 g

19 %

Cholesterol

70 mg

Sodium

150 mg

6 %

Carbohydrate

46 g

15 %

Fibre

1 g

2 %

Sugars

0 g

Protein

33 g

Vitamin A

15 %

Vitamin C

10 %

Calcium

6 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Folacin, Iron, Vitamin A, Vitamin B2
Good source of :
Pantothenic Acid, Potassium, Vitamin B1, Vitamin B12, Vitamin E, Vitamin K, Zinc
Excellent source of :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B6
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fish | Rice/Grain | Main courses/Entrées | Artery-healthy | Halal | Heart-healthy | Low Saturated Fat | Low Sodium | Barbecue/Broil/Grill

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