Grilled Fish Fillet with Lemon Risotto

1 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 20 min
400 calories/serving

Ingredients

1/2 shallots, finely chopped 0.8 oz
1 1/3 cup chicken broth, low-sodium, approximately 11.6 fl.oz
4 tsp olive oil 0.7 fl.oz
3/4 cup arborio rice 4.6 oz
11 oz sea bass fillet, halibut or grouper
1 pinch salt [optional]
ground pepper to taste [optional]
1 tbsp lemon juice, freshly squeezed, with zest 1/2 lemon
2 tbsp Parmesan cheese, grated 0.3 oz
2 tsp chives, fresh, chopped [optional] 0.1 oz
2 tsp Italian parsley, fresh, chopped [optional] 0.2 oz

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 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

per 1 serving (320 g)

Amount

% Daily Value

Calories

400

Fat

10 g

16 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

60 mg

Sodium

150 mg

6 %

Carbohydrate

46 g

15 %

Fibre

1 g

2 %

Sugars

0 g

Net Carbs

45 g

Protein

33 g

Vitamin A

9 %

Vitamin C

7 %

Calcium

7 %

Iron

7 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.