Seafood Risotto

Seafood Risotto

2 servings
Preparation 10 min
Cooking 20 min

460 calories per serving 


Ingredients

1 1/2 cup chicken broth   375 mL
4 tsp olive oil   20 mL
1 shallots, finely chopped   40 g
140 g cuttlefish, or squid , cut into pieces    
3/4 cup arborio rice   150 g
1 pinch saffron powder   0.1 g
1/4 cup white wine   65 mL
4 tbsp frozen peas   28 g
20 shrimp, small size, cooked   110 g
  ground pepper to taste    
1 pinch salt [optional]   0.1 g
2 tsp fresh dill, finely chopped   1 g

Before you start

A pressure-cooker will reduce the risotto cooking time to 7 min. The quantities given here are based on this recipe served as main course.

Method

  1. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (about 20 min).
  2. Heat the oil in a large skillet or saucepan. Sauté the shallot 2-3 min, until it becomes translucent. Add the cuttlefish then sauté 3 min with stirring. Add the rice then cook 1-2 min, with constant stirring, until the rice grains are well toasted and translucent. Add the saffran and deglaze with the wine.
  3. Cook the risotto, using the warmed broth until the rice is creamy but still al dente.
  4. Meanwhile, 5 min before the end of the risotto cooking, cook the peas in a small pot of boiling water. Add the shrimp to warm it up. Well drain the peas and shrimp, then add them to the risotto.
  5. Remove the risotto pan from the heat and let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste. Sprinkle with chopped dill and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (220g)

Amount

% DV*

* DV = Daily Value

Calories

460

Fat

8 g

12 %

Saturated 1 g
+ Trans 0 g

6 %

Cholesterol

220 mg

Sodium

510 mg

21 %

Carbohydrate

66 g

22 %

Fibre

2 g

7 %

Sugars

1 g

Protein

34 g

Vitamin A

20 %

Vitamin C

15 %

Calcium

15 %

Iron

60 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Folacin, Manganese, Pantothenic Acid, Vitamin B1, Vitamin C, Vitamin K
Good source of :
Vitamin A, Vitamin B6, Vitamin E
Excellent source of :
Copper, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Zinc

More info


This recipe is in the following categories: Rice/Grain | Shellfish | Main courses/Entrées | High Iron | Low Saturated Fat | Italian

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