Salmon, Mushroom & Pea Risotto

Risottos are such a simple dish although it takes a little loving attention to get it just right. Simmering gently so the rice absorbs all the wonderful flavours.

Servings

4

Ready In:

0hrs 50min

Calories:

634

Good For:

Dinner

Meal Plan Recipes

Salmon, Mushroom & Pea Risotto

By: Debra Carey

Risotto is the ultimate one-pot supper and you can add pretty much anything to it. Although it’s best to keep the flavours simple. I find salmon and mushrooms are the perfect combination. Prawns are also a good protein option.

If you are a vegetarian, you can opt for more fresh vegetables such as courgette, broccoli or asparagus.

mushroom risotto

Ingredients

  • 200g cooked salmon, flaked
  • 300g risotto rice
  • 250g chestnut mushrooms
  • 1.5 lt chicken stock
  • 1/2 cup frozen peas
  • 60g butter
  • 1 large onion
  • 50g grated parmesan cheese, plus extra to serve
  • 2 sprigs thyme
  • parsley, finely choped

Add more calories with:

You can add in extra calories with more cheese either in the cooking (towards the end) or grated on top. Goats cheese crumbled on top is very tasty. Of course more protein does the trick but you could also top this with creme fresh or sour cream, with a little sprinkling of paprika for that je ne sais quoi.

Although this has a good 600 plus calories per serving, just before serving you can add a knob of butter to boost that number.

baked salmon
mushrooms

Nutrition

A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 634 kcal 32% 32%
  • Carbs: 77.81g 30% 30%
  • Sugars: 8.14g 9% 9%
  • Protein: 26.43g 53% 53%
  • Salt (Sodium): 585.68g 29% 29%
  • Total Fat: 23.16g 33% 33%
  • Saturated Fat: 9.91g 50% 50%
  • Monounsaturated Fat: 7.88g 0% 0%
  • Polyunsaturated Fat: 2.29g 0% 0%
  • Trans Fat: 0g 0% 0%
  • Cholesterol: 74mg 25% 25%
  • Fibre: 1.75g 6% 6%
  • Calcium: 53.07mg 7% 7%
  • Magnesium: 58.44mg 16% 16%
  • Potassium: 912.84mg 26% 26%
  • Iron: 2.55mg 18% 18%
  • Zinc: 2.15mg 22% 22%
  • Phosphorus: 356.63mg 51% 51%
  • Vitamin A: 323.69iu/mcg 40% 40%
  • Vitamin C: 9.31mg 12% 12%
  • Thiamin B1: 0.37mg 34% 34%
  • Riboflavin B2: 0.72mg 52% 52%
  • Niacin B3: 13.95mg 87% 87%
  • Vitamin B6: 0.61mg 43% 43%
  • Folic Acid B9: 50.47iu/mcg 25% 25%
  • Vitamin B12: 3.74iu/mcg 150% 150%
  • Vitamin D: 0.11iu/mcg 2% 2%
  • Vitamin E: 1.23mg 10% 10%
  • Vitamin K: 27.23iu/mcg 36% 36%

Step by Step Instructions

Step 1

Heat the butter in a large pan over a gentle heat and add the onion. Cook for 10 mins until softened, then stir in the thyme leaves, peas and mushrooms. Cook for 5 mins, sprinkle in the rice and stir to coat in the mixture.

Step 2

Ladle in a quarter of the stock and continue cooking, stirring occasionally and topping up with more stock as it absorbs (you may not need all the stock).

Step 3

When most of the stock has been absorbed and the rice is nearly cooked, add the salmon and stir to warm through. Season well and stir in the parmesan and parsley. Serve scattered with extra parmesan, if you like.

People Who’ve Made This

“Risotto is a great dish to experiment with flavours. The rice, if cooked slowly, gradually adding liquid and then allowing the rice to absorb it, takes in all the flavours in the process.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition