• Elliott

Salmon Lemon and Dill Risotto : Yellow Label

Updated: Jun 3, 2020


Macronutrient Breakdown


Energy ≈ 753 kcals

Fat ≈ 28 g

Of Which Saturates ≈ 11 g

Carbohydrate ≈ 79 g

Of Which Sugars ≈ 1 g

Fibre ≈ 1 g

Protein ≈ 46 g

Non-discretionary salt ≈ 0.8 g



Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This yellow labelled meal focuses on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a red label recipe to focus on Iron (the second most common nutrient deficiency in the UK) uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.


Ingredients


1 Small Fillet (or roughly 110 g) of Salmon

½ a cup (or roughly 100 g) of Arborio Risotto Rice

40 g of Parmesan Cheese

1 Lemon

1 tsp (or roughly 5 g) of Avocado Oil

A Handful (or roughly 4 g) of Fresh Dill

1 Clove (or roughly 3 g) of Garlic

Season with White Pepper to taste



Prep


  1. Place the oil in a large, deep walled, frying pan (use a sauce pan if an alternative is needed) and put to one side for later use.

  2. Fill a medium sized saucepan with 1 L of water and bring to the boil.

  3. Preheat the oven grill on a medium heat.

  4. Remove the skin from the salmon fillets but keep for later use.

  5. Finely chop most of the dill but leave a few sprigs untouched.

  6. Finely chop the garlic.



Cook


  1. Reduce the boiling water down to a simmer and add the salmon skin, sprigs of dill and black pepper to the saucepan to make a stock.

  2. Bring the frying pan to a medium heat and flash fry the garlic for 1-2 minutes.

  3. Add the rice and stir continuously for a further 2 minutes.

  4. Filter ⅓ of the stock into the frying pan, set a timer for 15 minutes and bring to a simmer then stir occasionally.

  5. Grill the salmon until it is slightly under cooked (roughly 10 minutes).

  6. Once the stock is absorbed into the rice, filter in ½ of the remaining stock and stir frequently. Repeat this process until all of the stock has been added.

  7. Once all of the stock has been absorbed flake in the salmon, stir in the chopped dill and Parmesan then take the pan off the heat.

  8. Season to taste with lemon and white pepper. Leave the risotto to rest for a few minutes then serve.


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