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Grilled Fish Fillet with Lemon Risotto

3 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 20 min
400 calories/serving
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy

Ingredients

1/2 shallots, finely chopped 20 g
1 1/3 cup chicken broth, low-sodium, approximately 330 mL
2 tsp margarine non-hydrogenated 9 g
1 tbsp olive oil 15 mL
3/4 cup arborio rice 130 g
300 g sea bass fillet
1 tbsp lemon juice, freshly squeezed, with zest 1/2 lemon
salt [optional]
ground pepper to taste [optional]
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. Heat the margarine 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 and zest. 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

per 1 Serving (320g)

Amount

% Daily Value

Calories

400

Fat

11 g

16 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

60 mg

Sodium

110 mg

4 %

Carbohydrate

46 g

15 %

Fibre

1 g

2 %

Sugars

0 g

Protein

32 g

Vitamin A

13 %

Vitamin C

10 %

Calcium

4 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat, Sodium
Source of  :
Copper, Folacin, Iron, Omega-3, Vitamin A, Vitamin B2, Vitamin D
Good source of  :
Pantothenic Acid, Potassium, Vitamin B1, Vitamin B12, Vitamin E, Zinc
Excellent source of  :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B6, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 1 ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again