Packed with high quality protein, fish is a great source of vitamins, minerals, and heart-healthy omega 3 fatty acids. Make a resolution to enjoy more of it in the New Year.
If you need some ideas to make fish a regular part of your diet, Bord Bia has some great recipes that are both simple and delicious. Here's an idea for a super healthy meal - a quick and easy risotto that will take just 30 minutes, but is packed with nutrients thanks to the inclusion of smokes salmon and spinach.
Organic smoked salmon and spinach risotto
It may seem like a lot of spinach when you start adding it to the pan but it will reduce as it cooks.
Serves four.
Ingredients
200g organic smoked salmon, cut into strips, or cold smoked trout
1 tablesp rapeseed or olive oil
1 onion, finely chopped
2 garlic cloves, peeled and crushed
300g risotto rice
700ml warm vegetable stock, if not homemade use a low salt variety
150g baby spinach leaves
40g finely grated mature cheddar cheese
A good handful of basil leaves
To serve: A green salad
Method
To make the risotto: Heat the oil in a wide, shallow, saucepan over a gentle heat. Add the onion and cook for about 10 minutes until the onion has softened. Then add the garlic and rice and stir well to combine. Gradually add the stock, a ladleful at a time. As the stock is absorbed add more and stir regularly until all the stock is used and the rice is cooked. Add a little extra stock or water if the rice is not fully cooked. This will take about 15 minutes.
Stir through the smoked salmon and spinach. Continue to cook for a couple of minutes.
Taste and season with a little salt and pepper.
To serve: Turn off the heat, stir through the cheese, and sprinkle over the basil leaves. Serve straight away with a green salad.
