Salmon_Basil_Risotto

Seared Salmon with Lemon Basil Risotto

Whenever I cook salmon, it takes me back to where I first fell in love with it – Seattle. Best. Salmon. Ever. This recipe with risotto is great for a fall meal. It’s warm and satisfying, but still light. It comes to us from Dr. Timothy Harlan, an internist and medical director of The Tulane University School of Medicine. His website, DrGourmet.com, features healthy living information, including recipes and free meal plans. Stop by and check it out!

Servings = 2

Cooking Time = 30 Minutes

2 tsp olive oil
1 large onion (diced)
1/2 cup arborio rice
3 cups water
1 cup low sodium chicken broth
1 tsp lemon zest
1/4 tspΒ Β  Β salt
Fresh ground black pepper (to taste)
1 ounce semi soft goat cheese
6 large leaves fresh basil (chiffonade)
2 4 ounce salmon filets
2 green onions (separated green tops from white parts)

Place 1 teaspoon of the olive oil in a medium skillet over medium heat.

Add the onion and cook over medium heat for about 5 minutes until they begin to soften. Add the arborio rice and stir for about 2 minutes.

Add the water, chicken broth, lemon zest, salt and pepper. Reduce the heat to medium-low so that the rice is simmering. Cook for about 20 minutes until the rice is just tender. Add more water 1/4 cup at a time as needed to let the rice cook, but when it is done there should be almost no liquid left.

Add the goat cheese and reduce the heat to medium low. Stir gently so that the goat cheese melts. Reduce the heat to low.

Place a large skillet over high heat and add 1 teaspoon of olive oil. Sear the salmon and cook for about 2 – 3 minutes on each side.

Just before the fish is done, add the basil to the risotto and stir. Divide the risotto between two bowls and top with the salmon.

While the large skillet is still hot, toss in the green onions and toss for about 30 seconds until they begin to wilt. Place the green onions on top of the fish and serve.

Serving size = About 2 1/2 cups risotto with 4 ounces fish

Nutrition Facts Per Serving
Calories 516
Calories from Fat 163
Total Fat 18g
Saturated Fat 5g
Monounsaturated Fat 9g
Trans Fat 0g
Cholesterol 77mg
Sodium 440mg
Total Carbohydrates 53g
Dietary Fiber 5g
Sugars 5g
Protein 34g

[Recipe reprinted with permission]

12 Comments

  1. MizFit November 12, 2010
    • FatFighter November 15, 2010
    • FatFighter November 15, 2010
  2. Jody - Fit at 52 November 12, 2010
    • FatFighter November 15, 2010
  3. Dr. J November 14, 2010
    • FatFighter November 15, 2010
  4. Anne-Marie at This Mama Cooks! November 15, 2010
    • FatFighter November 15, 2010
  5. Dr. J November 16, 2010
    • FatFighter November 16, 2010