Posted by: hilsrecipeoftheweek | October 21, 2009

Baked haddock & cabbage risotto

Very quick and easy low fat dish, a satisfying after-work supper

Very quick and easy low fat dish, a satisfying after-work supper

Serves 3 – 4

INGREDIENTS

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 300g risotto rice  (arborio or carnaroli)
  • 1 litre fish or vegetable stock
  • 280g wedge savoy cabbage, thickly sliced
  • 400g skinless smoked haddock
  • 3 tbsp crème fraîche
  • 50g parmesan , freshly grated

 METHOD

Heat oven to 200C/fan 180C/gas 6. Heat oil in a 2-litre casserole dish, then soften the onion over a medium heat for about 5 mins. Tip in the rice and cook for 2 mins, stirring well. Pour in the stock, bring to the boil, then add the cabbage. Cover and bake for 20 mins.

Remove the pan from the oven and give the rice a stir. Place the fish on top of the rice, replace the lid, then bake for 5 mins.

Flake the fish into large chunks and stir into the rice with the crème fraîche and half the parmesan. Season with freshly ground pepper, then sprinkle with the remaining parmesan to serve.

Use other fish

You can replace the haddock with other meaty fish, such as cod from a sustainable source or salmon. For a special meal, add king prawns, mussels and scallops for the final 5 mins of cooking.

Per serving

469 kcalories, protein 32g, carbohydrate 66g, fat 10 g, saturated fat 4g, fibre 5g, salt 2.52 g

Recipe from BBC Good Food Magazine March 2007

http://www.bbcgoodfood.com/recipes/3460/baked-haddock-and-cabbage-risottol

Hils Comment: Delicious and extremely easy, and the left overs were also nice reheated in the microwave. Serve with a green salad or, if you’re very hungry, any other vegetables – there’s plenty of protein and carb in the main dish.  I had no savoy cabbage so used pointy spring cabbage – just as nice, any cabbage would be fine. Best with undyed smoked haddock. Next time, I’d love to serve it with a poached egg on top, a new take on kedgeree!

If you are looking for very low fat, you could halve the quantity of  parmesan and it would still be very tasty.

DSCN3503

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Responses

  1. The recipies all look delicious I think I will start with the marsipan cookies!
    Judy


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