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Seafood risotto

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A lower-fat version of a classic risotto that's still creamy and indulgent.
Serves
3
Prep
10 minutes
Cook
30 minutes
Each 554g serving contains
KCal
374
Carbs
49.4g
Fibre
3.2g
Protein
21.4g
Fat
9.4g
Saturates
1.60g
Sugars
6.8g
Salt
0.78g
Portion Fruit & Veg
1
Ingredients
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Ingredients
1 tsp rapeseed oil
1 onion, finely chopped
1 low-salt vegetable stock cube, dissolved in 900ml water
1 yellow pepper, finely chopped
1 clove garlic, crushed
good pinch white pepper
15g parsley, finely chopped, plus 1 tbsp to serve
150g Arborio (risotto) rice
1 salmon steak (approx. 125g), cubed and skin removed
100g cooked peeled prawns
50g squid rings
50g natural low-fat yogurt
grind black pepper
pinch freshly chopped parsley
  1. Heat the oil in a pan and cook the onion for 5 minutes.
  2. In a separate pan, heat the stock, simmering gently and leave on a very low heat.
  3. Add the yellow pepper, garlic, white pepper and half the parsley to the onion, stir for 1 minute and add the rice. Stir for 2 minutes, then add two ladles of stock, enough to just cover the rice, and stir.
  4. Stirring the rice regularly, add the hot stock a little at a time, so the rice is just covered. The risotto should be very gently bubbling.
  5. After 20 minutes, add any remaining stock and the salmon. Stir for another 3 minutes, add the prawns and squid, cook for 2 minutes then test the rice to make sure its cooked ‘al dente’ (slightly firm) and ensuring the salmon is cooked through.
  6. Finally, vigorously stir in the remaining parsley and the yogurt, cover and allow to stand 2 minutes. Sprinkle with black pepper and parsley before serving.
Chefs tips
  • You can use frozen, defrosted prawns and squid.
  • Keep stock simmering in a separate saucepan, so it’s hot when you add to the rice and doesn’t reduce the temperature and stop the rice cooking. Add a little at a time; if you run out just add a little boiling water.
  • Stirring regularly, with a wooden spoon, means rice releases its starch and ensures a creamy texture. 

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