Italian · Dinner
Salmon and Cream Rice (Low-Calorie)
An Italian-style risotto made with pan-seared salmon flaked through creamy arborio rice, finished with Parmesan, lemon zest, and reduced-fat milk. Garlic and fresh parsley add brightness while lean cooking keeps calories well controlled.
$7
10 minsPrep
25 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
392Calories
40.1gProtein
12.4gFat
32.6gCarbs
2.9gSugar
1.1gFiber
390mgSodium
114mgChol
3.4gSat Fat
870mgPotassium
150mgCalcium
2.1mgIron
4.8mcgVitamin B12
6.5mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
pat salmon dry and season with salt and pepper; mince garlic and chop parsley; keep chicken stock warm over low heat.
2
Toast
warm oil over medium heat, add garlic 30 seconds until pale, then add rice and stir 1 minute until grains look glossy.
3
Reduce
add warm stock one ladle at a time over medium-low heat, stirring often and waiting for each to absorb, about 18 minutes.
4
Sear
heat nonstick pan over medium-high heat and sear salmon skin-side down 3 minutes, flip, cook 2 to 3 minutes until flesh flakes easily.
5
Plate
stir in milk, Parmesan, and lemon zest off heat; flake salmon into large pieces and fold gently through; scatter parsley and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 340g340g salmon fillet
- 130g130g arborio rice, uncooked
- 600ml600ml low-sodium chicken stock
- 120ml120ml reduced-fat milk
- 2 clove2 clove garlic
- 2 tbsp2 tbsp parsley
- 1 tsp1 tsp lemon zest
- 14g14g grated Parmesan
- 2 tsp2 tsp olive oil
- salt and black pepper, to taste
