Crispy Salmon with Risotto and Slow-Roasted Tomatoes

Gluten Free
Very Healthy
Health score
100%
Crispy Salmon with Risotto and Slow-Roasted Tomatoes
45 min.
6
543kcal

Suggestions

Ingredients

  • 1.5 cups arborio rice uncooked
  • cups torn arugula 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • 0.3 cup cooking wine dry white
  • 0.5 teaspoon thyme leaves fresh chopped
  •  garlic cloves minced
  • 0.5 cup half-and-half 
  • 2.3 cups leek sliced ()
  • 4.5 cups less-sodium chicken broth fat free
  • tablespoon olive oil 
  • teaspoons olive oil 
  • ounce parmesan cheese fresh grated
  •  plum tomatoes halved
  • 30 ounce salmon fillet 
  • 0.3 teaspoon sea salt 
  • 0.5 teaspoon sea salt 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 35
  2. To prepare tomatoes, coat a foil-lined baking sheet with cooking spray.
  3. Place tomatoes, cut sides up, on baking sheet.
  4. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt, 1/2 teaspoon thyme, 1/2 teaspoon pepper, and garlic.
  5. Bake at 350 for 1 1/2 hours or until very soft and slightly shriveled, turning occasionally.
  6. To prepare risotto, bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
  7. Heat 1 tablespoon oil in a large saucepan over medium-high heat.
  8. Add leek; saut 3 minutes or until tender.
  9. Add rice; cook 1 1/2 minutes, stirring constantly. Stir in wine; cook 30 seconds or until liquid is nearly absorbed. Stir in 1 cup broth; cook 3 minutes or until liquid is nearly absorbed, stirring frequently.
  10. Add remaining broth, 1/2 cup at a time, stirring frequently until each portion of broth is absorbed before adding the next (about 25 minutes). Stir in arugula, half-and-half, cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
  11. To prepare salmon, heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  12. Sprinkle salmon with 1/2 teaspoon salt, 1/2 teaspoon thyme, and 1/4 teaspoon pepper.
  13. Place fillets, skin sides up, in pan; cook 5 minutes. Turn fillets over, and cook an additional 2 minutes or until fish flakes easily when tested with a fork.
  14. Arrange 3 tomato halves, cut sides up, in a spoke-like pattern in center of each of 6 plates. Mound 2/3 cup risotto in center of each plate (leaving about a 1 1/2-inch edge of tomatoes uncovered). Arrange fillets on risotto.
  15. Garnish with thyme sprigs, if desired.

Nutrition Facts

Calories543kcal
Protein29.58%
Fat30.45%
Carbs39.97%

Properties

Glycemic Index
60.83
Glycemic Load
34.03
Inflammation Score
-9
Nutrition Score
38.285652623228%

Flavonoids

Malvidin
0.01mg
Catechin
0.1mg
Epicatechin
0.07mg
Hesperetin
0.05mg
Naringenin
0.68mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
0.86mg
Kaempferol
7.96mg
Myricetin
0.23mg
Quercetin
2.19mg

Nutrients percent of daily need

Calories:542.76kcal
27.14%
Fat:17.95g
27.62%
Saturated Fat:4.54g
28.37%
Carbohydrates:53.01g
17.67%
Net Carbohydrates:49.45g
17.98%
Sugar:5.41g
6.01%
Cholesterol:88.23mg
29.41%
Sodium:512.52mg
22.28%
Alcohol:1.37g
100%
Alcohol %:0.31%
100%
Protein:39.24g
78.48%
Selenium:61.7µg
88.14%
Vitamin B3:16.44mg
82.19%
Vitamin B12:4.78µg
79.66%
Vitamin B6:1.48mg
73.83%
Folate:206.89µg
51.72%
Phosphorus:486.48mg
48.65%
Manganese:0.96mg
47.88%
Vitamin K:47.88µg
45.6%
Vitamin B1:0.68mg
45.27%
Vitamin B2:0.72mg
42.4%
Vitamin A:1980.11IU
39.6%
Potassium:1291.96mg
36.91%
Copper:0.67mg
33.7%
Vitamin B5:3.32mg
33.21%
Iron:5.06mg
28.11%
Vitamin C:20.82mg
25.23%
Magnesium:89.98mg
22.5%
Calcium:170.92mg
17.09%
Zinc:2.18mg
14.54%
Fiber:3.57g
14.26%
Vitamin E:1.49mg
9.92%
Source:My Recipes