Risotto with Salmon, Asparagus & Baby Carrots

Serves: 2

Preparation Time: 10mins

Cooking Time: 35mins

Ingredients:

  • ½ cup (125ml) salt-reduced chicken stock
  • 3 cups (750ml) water
  • 1 Tbsp olive oil
  • 1 clove garlic, crushed
  • ½ cup (100g) brown rice, rinsed
  • 1 Tbsp chopped dill
  • 2 x 150g skinless salmon fillets
  • 1 x 250g bunch green asparagus, trimmed
  • Olive oil spray
  • 8-16 (200g) baby carrots, scrubbed and trimmed
  • 1 Tbsp aioli (recipe follows)

Method:

  1. Place the stock and water in a saucepan, cover and bring to the boil. Reduce heat and leave to simmer.
  2. Heat the oil in a saucepan over a medium heat; add the onion and garlic and cook, stirring, for 2–3 minutes until the onion is soft. Add the rice and stir until the rice grains are coated. Add a cup of stock and stir until the liquid is completely absorbed. Continue cooking the rice, adding only a cup of stock at a time, until the rice is tender, about 25–30 minutes. Add more liquid if required. Stir in the dill.
  3. Meanwhile, heat a griddle pan over a medium heat and spray with the oil. Place the fish on the griddle with the asparagus. Cook the fish for 5–8 minutes, turning once and the asparagus for a further 2–5 minutes if needed, turning as required. Set aside, cover with foil and keep hot.
  4. Steam or microwave the carrots. Serve the risotto, topped with the fish, a dollop of aioli, carrots and asparagus.

 

Aioli (Garlic Mayonnaise)

Ingredients:

  • 1½ Tbsp canola or soy bean oil mayonnaise
  • 2 cloves garlic, crushed
  • 1 tsp lemon juice

Method:

  1. Place mayonnaise, garlic and lemon juice in a small bowl. Mix until well combined.
  2. Serve with Dill Risotto with Char-Grilled Salmon and Asparagus, Baby Carrots or as desired.

Nutrition Note: Using brown basmati rice will lower the GI.

Recipe sourced with permission from ‘Eat to Beat Cholesterol’. The recipe featured here has been specifically developed to use wholegrains.