3. Dinner: Baked Fish With Healthy Risotto
The nutritionist’s take: “Packed with protein and vitamins, this is one of the most popular dinner dishes for the players. Salmon is a great oily fish, filled with good fats and Omega 3. The chorizo adds great flavour and extra protein and the vegetable risotto is tasty and choc-ful of vitamins and minerals.”
Serves: 2-3
Ingredients
Risotto
- 200g Arborio rice
- 4cm chorizo diced
- 5cm piece courgette diced
- Half carrot peeled into slices
- 4 stalks asparagus chopped into pieces
- 3 spears broccoli chopped into pieces
- 1 tsp Worcestershire sauce
- 1 clove garlic crushed
- 1 chicken stock cube in 500ml boiling water
- 2 tsp mixed herbs
- Handful fresh basil leaves
- Salt and pepper
Ingredients
Fish (per person)
- 1 salmon fillet
- Dried mixed herbs 30x30cm piece of foil
Method
• Preheat the oven to 180°C. Place a pan on the hob to heat.
• Place the fish on the 30x30cm piece of foil. Sprinkle with herbs and season with salt and pepper. Bring the top and bottom of the foil pieces up together, and fold together over the salmon leaving a small gap/pocket above the salmon to allow it to steam. Twist the open ends of the foil to seal and make a parcel. Set aside and once the risotto has approx. 15-20 mins left to cook put in the oven.
• Add the chorizo to the hot pan, once the oil is released add the garlic and cook for a minute before adding the risotto rice.
• Cook for 2-3 minutes stirring regularly ensuring the rice doesn’t stick to the pan.
• Add the Worcestershire sauce and some stock to cover the rice and cook for a further couple of mins.
• Add the veg, dried herbs and season before adding more stock to cover the rice. Cover with a lid and cook on a low heat.
• Each time the rice soaks up the liquid add more stock/water.
• Cook for approximately 35-45mins or until the rice is cooked.
• Add a squeeze of lemon juice and the fresh basil and stir through before serving.
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