|1/2||shallots, finely chopped||20 g|
|1 1/3 cup||vegetable broth, low-sodium, 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|
|1 tbsp||lemon juice, freshly squeezed, with zest||1/2 lemon|
|2 tbsp||Parmesan cheese, grated||6 g|
|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.
- 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).
- 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.
- 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.
- 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.
- 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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- 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
|Meat and Alternatives||3 ½|