Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Prawn, pea and lemon risotto
A gently creamy risotto with prawns, peas and lemon zest.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the rice is tender in 16 to 18 minutes with 600 ml of stock
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 445 kcal
- per serving
- Protein
- 36 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, milk. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
- Parmesan. Parmigiano Reggiano is made with animal rennet, so it is not vegetarian. Vegetarian Italian-style hard cheeses are widely sold.
Cooking steps
Warm the oil in a wide pan over medium heat and cook the onion for 5 minutes, until soft but not coloured.
Stir in the risotto rice and turn it in the oil for a minute, until the grains look glassy at the edges.
Add the hot stock a ladleful at a time, stirring often and waiting until each addition is almost absorbed before the next. After 16 to 18 minutes the rice should be tender with a little bite.
Stir in the prawns and peas and cook for 3 to 4 minutes, until the prawns are opaque and firm right through.
Cooked when: opaque and firm right through, with no glassy flesh left.
Take the pan off the heat, beat in the Parmesan and lemon zest and loosen with hot water until it spreads slowly on the plate.
The useful detail
The finished risotto should spread slowly rather than stand in a stiff mound. If it holds its shape, it is too dry; a few spoonfuls of hot water put that right.
Make it work for you
One serving is Half the pan, a deep plateful. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked prawns
Stir them in at the very end, only to heat through, or they toughen.
Per serving: about 20 kcal more, about 5 g more protein, about the same fat.
A vegetarian hard cheese
The same in the pan, without animal rennet. The prawns still make this a shellfish dish.
Per serving: about the same energy, about the same protein, about the same fat.
Pearl barley instead of risotto rice
Chewier and never creamy in the same way; it needs about twice the time.
Per serving: about 5 kcal less, about 2 g more protein, about the same fat.
Allergens: Adds gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A risotto whose creaminess comes from the rice starch rather than butter or cream. Sugars are not calculated: the medium-grain rice record does not include them.
| Energy | 445 kcal |
|---|---|
| Protein | 36 g |
| Fat | 8 g |
| of which saturates | 2 g |
| Carbohydrate | 56 g |
| of which sugars | not calculated |
| Fibre | 3 g |
| Sodium | 1,190 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 50 g | FDC 170000Onions, raw | 20 kcal | 0.6 g |
| risotto rice | 110 g | FDC 168879Rice, white, medium-grain, raw, enrichedFoodData Central has no arborio or carnaroli record. Calculated as medium-grain white rice, which is the grain risotto rice is. | 396 kcal | 7.3 g |
| vegetable stock | 590 g | FDC 171583Soup, vegetable broth, ready to serve | 29 kcal | 1.4 g |
| raw prawns | 250 g | FDC 175179Crustaceans, shrimp, raw | 213 kcal | 50.3 g |
| frozen peas | 100 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 77 kcal | 5.2 g |
| Parmesan | 20 g | FDC 170848Cheese, parmesan, hard | 78 kcal | 7.2 g |
| lemons | zest of ½ | Not calculatedThe zest of half a lemon weighs a few grams and adds flavour rather than measurable energy. | · | · |
| Whole recipe | Divided by 2 | 894 kcal | 71.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Risotto sets solid in the fridge; loosen it with stock or water when reheating, and reheat it once.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving