Skip to main content

Seafood Risotto

Preparation: 10 mins

Cooking: 30 mins

Serves 4, costs under £7.00

Ingredients

  • 2 Onions (300g) (medium sized)
  • 20 Mushrooms (300g) (medium sized)
  • 2 Garlic Cloves (6g)
  • 3 Tablespoons Vegetable Oil (30g)
  • ½ Pack Risotto Rice (250g)
  • 2 Pints Water (1L)
  • 1 Pinch Ground Black Pepper (1g)
  • 1 Tub Low Fat Plain Yoghurt (100g)
  • 2 Teaspoons Dried Parsley (2g)
  • 1 Reduced Salt Stock Cube (Vegetable or fish) (7g)
  • 2 Haddock Fillets (200g)
  • 2 Smoked Haddock Fillets (200g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Wash both types of fish with cold running water, pat dry with a paper towel and cut into small pieces (1cm X 1cm).
  2. Peel the onions and garlic then wipe and slice mushrooms, dice the onions and crush the garlic with the back of a knife.
  3. Heat the oil in a large pan then add the onion, garlic and mushrooms and allow them to cook gently without colour for a few minutes.
  4. Add the risotto rice to the pan and stir into the rest of the ingredients allowing the rice to be coated with the oil, again for a few minutes.
  5. Dissolve the stock cube in boiling water and gradually add it to the pan, allowing the rice to absorb the liquid between additions of more.
  6. For the last 5-10 minutes of the rice cooking, add the cut fish to the pan and stir in. Now add the yoghurt, parsley and pepper and finish cooking.
  7. The dish is ready to serve once the rice is cooked and the stock has been absorbed. Additional water may need to be added if the stock has been absorbed before the rice is cooked.

Nutritional Information


Per 100g
Per 538g serving (% ref. intake)

Energy Kcals
82.00
441.00 (22.00%)
Energy Kj
344.00
1851.00 (22.00%)
Protein
4.60g
24.70g
Total Fat
2.10g
11.30g (16.00%)
Saturated Fat
0.30g
1.60g (8.00%)
Carbohydrates
12.00g
64.60g
Total Sugars
1.10g
5.90g (7.00%)
NSP Fibre
0.40g
2.20g
Sodium
78.00g
420.00g
Salt
0.20g
1.10g (18.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.