Grilled Fish Fillet with Lemon Risotto

32 Reviews
93% would make this recipe again

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Preparation : 10 min Cooking : 20 min
410 calories/serving

Ingredients

1/2 shallots, finely chopped 20 g
1 1/3 cup chicken broth, approximately 330 mL
2 tsp butter, unsalted 9 g
1 tbsp olive oil 15 mL
3/4 cup arborio rice 130 g
300 g sea bass fillet, halibut or grouper
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp lemon juice, freshly squeezed, with zest 1/2 lemon
2 tbsp Parmesan cheese, grated 6 g
2 tsp chives, fresh, chopped [optional] 2 g
2 tsp Italian parsley, fresh, chopped [optional] 3 g

Before you start

Any firm-textured fish will work well with this recipe : sea-bass, halibut, grouper, mahi-mahi, red snapper, etc.

Method

  1. Finely chop the shallot. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (which will take about 20 min).
  2. Melt the butter and half of the oil in a saucepan. Add the shallot and sauté 2-3 min, until translucent, then add the rice. Toast the grains 1-2 min (until translucent), with constant stirring. Cook the risotto until the rice is creamy but still al dente, about 20 min.
  3. While the risotto is cooking, prepare the fish: cut it into similarly sized pieces, as per the number of servings required, then brush the pieces with the remaining oil and season with salt and pepper. Cook the fish on a medium-hot grill or under the broiler for about 6 min depending on the thickness of the pieces, until the fish is opaque in the centre, turning the pieces once. Check with a fork to see if the fish is cooked through. Set aside and keep warm.
  4. When the risotto is ready, add the lemon juice, zest and grated Parmesan cheese. Season with salt (not much if the broth is salty) and pepper to taste.
  5. Mix the risotto well, then distribute it onto individual serving plates. Arrange the fish on top. Sprinkle with the optional chopped chives and parsley, then serve.

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

410

Fat

11 g

18 %

Saturated 3.6 g
+ Trans 0.1 g

19 %

Cholesterol

70 mg

Sodium

150 mg

6 %

Carbohydrate

46 g

15 %

Fibre

1 g

2 %

Sugars

0 g

Net Carbs

45 g

Protein

33 g

Vitamin A

11 %

Vitamin C

7 %

Calcium

7 %

Iron

7 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B6
Good source of  :
Pantothenic Acid, Potassium, Vitamin B1, Vitamin B12, Vitamin E, Zinc
Source of  :
Calcium, Copper, Folacin, Iron, Vitamin A, Vitamin B2
Low  :
Saturated Fat, Sodium
Free  :
Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

32 Reviews (31 with rating only) 93% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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february 03, 2009 | I would make this recipe again

I'm giving this a 6 on the rice and a 3 on the fish. Next time I will bake the fish or poach it instead of broiling it. The top was overcooked and the bottom undercooked and the filets were not very thick. Halibut's a little expensive to be serving rubbery. The risotto, however, was amazing. I'm gobbling up leftovers right now and will definitely be trying again as long as I can perfect the fish. It would go well with any greek/mediterranean themed meat dish or fish dish. Yum! I'm pretty sure I used more broth than called for, but I always have more on hand for a risotto anyway.

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