Smoked mackerel risotto

Gluten Free
Very Healthy
Health score
100%
Smoked mackerel risotto
25 min.
4
42961kcal

Suggestions


If you're looking for a delicious yet healthy dish that can be enjoyed for lunch or dinner, look no further than this delectable smoked mackerel risotto. Packed with flavor and nutrition, this dish is not only gluten-free but also scores a perfect 100 on the health scale, making it an ideal choice for health-conscious foodies.

This risotto isn’t just about health; it’s a culinary delight that combines the rich, smoky flavor of mackerel with the creamy texture of risotto rice. In just 25 minutes, you can whip up a meal that serves four, perfect for family gatherings or impressing guests. Imagine the satisfaction of presenting a bowl of creamy risotto topped with fresh spring onions and vibrant spinach, showcasing both taste and aesthetics.

The combination of aromatic butter, sautéed onions, and the subtle acidity of white wine creates a foundation of flavors that enhance the smokiness of the mackerel. Not to mention, it’s an excellent source of protein and healthy fats, making it a fulfilling meal that leaves you energized. Dive into the experience of crafting this risotto, as the method of gradually adding vegetable stock develops a richly satisfying dish that warms the soul. Don’t just have lunch or dinner; elevate it with this exquisite smoked mackerel risotto!

Ingredients

  • tbsp butter 
  •  onion finely chopped
  • 250 arborio rice 
  • 100 ml wine 
  • vegetable stock 
  • 240  mackerel smoked
  •  spring onion sliced
  • 100 pkt spinach fresh

Equipment

  • frying pan

Directions

  1. Heat the butter in a large frying pan. Tip in the onion, then fry gently for 5 mins until softened. Stir in the rice and mix until coated in the butter, then pour in the wine and let it bubble until its almost all disappeared.
  2. Pour in half the stock, give it a good stir, then leave to gently cook for 10 mins.
  3. Add half of the remaining stock, stir again and cook for 5 mins more. Keep adding stock and cooking until the rice is tender.
  4. Peel the skin off the mackerel, scrape away any dark brown flesh, then flake. Stir into the rice with the spring onions and spinach, then cook just until the spinach has wilted slightly.
  5. Serve straight away.

Nutrition Facts

Calories42961kcal
Protein52.75%
Fat46.69%
Carbs0.56%

Properties

Glycemic Index
70.75
Glycemic Load
41.43
Inflammation Score
-10
Nutrition Score
91.812608677408%

Flavonoids

Malvidin
0.02mg
Catechin
0.2mg
Epicatechin
0.14mg
Hesperetin
0.1mg
Naringenin
0.1mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
1.86mg
Myricetin
0.1mg
Quercetin
7.23mg

Nutrients percent of daily need

Calories:42961.09kcal
2148.05%
Fat:2133.64g
3282.52%
Saturated Fat:608.63g
3803.95%
Carbohydrates:57.23g
19.08%
Net Carbohydrates:54.3g
19.75%
Sugar:3.77g
4.19%
Cholesterol:12697.63mg
4232.54%
Sodium:24259.82mg
1054.77%
Alcohol:2.61g
100%
Alcohol %:0.01%
100%
Protein:5424.14g
10848.28%
Vitamin B12:1188.01µg
19800.1%
Vitamin D:2457µg
16380%
Selenium:9864.92µg
14092.75%
Vitamin B3:2249.24mg
11246.22%
Vitamin B2:113.76mg
6692.03%
Vitamin B6:89.31mg
4465.25%
Phosphorus:33837.23mg
3383.72%
Potassium:109882.57mg
3139.5%
Vitamin B1:30.36mg
2024%
Magnesium:7600.68mg
1900.17%
Vitamin E:270.63mg
1804.19%
Iron:316.74mg
1759.65%
Copper:25.29mg
1264.52%
Zinc:181.82mg
1212.16%
Vitamin B5:86.19mg
861.94%
Vitamin C:550.19mg
666.89%
Calcium:6250.4mg
625.04%
Vitamin A:19762.26IU
395.25%
Manganese:5mg
249.86%
Folate:742.3µg
185.58%
Vitamin K:160.63µg
152.98%
Fiber:2.92g
11.69%