Fish Fillet with Asparagus Risotto

1 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 20 min
540 calories/serving
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Ingredients

1 onions, finely chopped 200 g
1 1/2 cup chicken broth, approximately 375 mL
1 tbsp butter, unsalted 14 g
2 tbsp olive oil 30 mL
3/4 cup arborio rice 150 g
10 asparagus, average size, cut into 1 cm pieces 200 g
300 g sea bass fillet, halibut or grouper
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp lemon juice, freshly squeezed, with zest 1/2 lemon
2 tbsp Parmesan cheese, grated 6 g
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 onion. Clean the asparagus then cut it into small pieces (about 1 cm). 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. Melt the butter and half of the oil in a saucepan. Add the onion and sauté 2-3 min, until translucent, then add the rice and asparagus. Cook 1-2 min, with constant stirring, until the rice grains are well toasted and translucent. 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

540

Fat

18 g

27 %

Saturated 5.1 g
+ Trans 0.2 g

27 %

Cholesterol

70 mg

Sodium

170 mg

7 %

Carbohydrate

63 g

21 %

Fibre

3 g

13 %

Sugars

5 g

Net Carbs

60 g

Protein

35 g

Vitamin A

24 %

Vitamin C

25 %

Calcium

10 %

Iron

13 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Pantothenic Acid, Vitamin A, Vitamin B12, Vitamin B2
Source of  :
Calcium, Fibre, Iron, Manganese, Vitamin C
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2
Meat and Alternatives 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (0 with rating only) 100% would make this recipe again

My Notes

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  • 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
Recipe tailored to the needs of sports enthusiasts and active families

Top Reviews

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Annick D.
april 10, 2019 | I would make this recipe again

Added some white wine prior to the addition of the rice and asparagus. I let the wine reduced, and then return to the normal recipe. Yum!

Useful 0

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