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Tina Muir

Running, Sustainability & Real Life

In my blog you’ll find pieces of my journey, reflections, lessons, and insights I hope you’ll carry with you.

Salmon, Spinach, and Broccoli Risotto

Recipes

Okay, I am going to share a secret with you. One of my favorite meals of all time. Actually, I am surprised I have not posted this before, but it is my go to dish when I want to make something I know will be good.

We all know (well, foodies know), that risotto is not the easiest thing in the world to make look pretty and it is definitely not the most photographic of foods. As much as I tried, I could not really make any of the plate photos give this dish the credit it deserves, so I am showing you the pan shot as well. Yes, the one I quickly snapped while preparing, but sometimes you just have to accept that things aren’t perfect.

I can promise you however, that this dish IS worth making, it is one of my favorites, and I have not found anyone who does not like it! Anyone who eats fish that is!

Give it a try, my food photography skills may not be up to par, but this recipe is a hole in one 😉

#FuelYourFuture

  • Salmon is not only high in protein, but it has lots of Omega-3 Fatty Acids to support brain and cardiovascular health. It also contains a good dose of Vitamin D, perfect for these winter months!
  • Spinach is high in iron (as I am sure we all know), but did you know the nutrition in spinach increases as you cook it! Lots more antioxidants, and further reduced inflammation
  • Broccoli is high in Vitamin K for bone health, and C for preventing those nasty colds
  • Lemon Juice is going to be popular this year as 2014 is the year of citrus, but you can see why with its help in digestion, and it helps to restore your body’s natural pH level
Salmon, Spinach, and Broccoli Risotto

Serves 2
Preparation time: 10 minutes
Cooking time: 30 minutes

Ingredients
1 cup Arborio rice
1 tbsp oil, split
2 ½ cups vegetable broth, boiled
½ red onion, diced
½ lb salmon, in 1 inch chunks
2 cups spinach
1 ½ cups broccoli, chopped into bite size pieces/florets
½ tsp salt
½ tsp pepper
¼ cup Parmesan
1 tbsp lemon juice
Instructions
Heat ½ tbsp oil in a sauté pan over a medium high heat. Add the onion, cook for a few minutes, until browned. Remove the onion from the pan, and add the other ½ tbsp oil. Stir in the Arborio rice and cook for 1 minute.
Turn the heat down to medium, and add the vegetable broth to the pan, ½ cup at a time, only adding more liquid once the previous liquid has been absorbed. Continue to cook, stirring continuously until all the liquid has been absorbed, and the rice is slightly chewy (around 15-20 minutes).
Meanwhile, cook the broccoli in boiling water until almost tender. Drain, set aside.
Stir the spinach into the rice, and mix until wilted. Add the salt, pepper, parmesan, red onion, and lemon juice.
Add the salmon and broccoli. Gently stir, being careful not to break up the salmon. Cover, and cook for another 5 minutes, mixing occasionally to ensure the salmon is cooking.
Enjoy!

705 calories, 19g fat, 1932mg sodium, 91g carbohydrates, 7g fiber, 37g protein

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