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 mint risotto
A green risotto of peas and mint with prawns stirred through at the end.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 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 130 g risotto rice is tender after about 19 minutes with 700 ml of stock
- Photograph the finished bowl
- Time
- About 38 min
- estimated
- Serves
- 2
- see below
- Energy
- 555 kcal
- per serving
- Protein
- 41 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
Keep the stock hot in a separate pan; cold stock stops the cooking every time you add it.
Warm the oil in a wide pan, add the rice and stir for 2 minutes until the grains look glassy at the edges.
Add the hot stock a ladle at a time, stirring often and waiting for each to be almost absorbed before the next, for about 16 minutes.
Stir in the peas and cook for 3 minutes more.
Add the prawns and cook, stirring, for 3 to 4 minutes.
Cooked when: opaque and firm right through, with no glassy flesh left.
Take the pan off the heat, beat in the grated Parmesan and the chopped mint, and let it sit for 2 minutes before serving.
The useful detail
The prawns go in at the very end and take three minutes. Put in with the peas they overcook while the rice finishes, and an overcooked prawn does not recover.
Make it work for you
One serving is Half the risotto with half the prawns. 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 instead of raw
Firmer. Stir them through at the very end, off the heat, and only warm them.
Per serving: about 15 kcal more, about 5 g more protein, about the same fat.
Vegetarian hard cheese instead of Parmesan
Identical in the pan. Parmesan is made with animal rennet.
Per serving: about the same energy, about the same protein, about the same fat.
Pearl barley instead of risotto rice
Chewier with more fibre, and about twice as long to cook.
Per serving: about 5 kcal less, about 2 g more protein, about the same fat.
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 where the prawns and peas rather than the rice decide the protein, which is what keeps a rice dish useful on a small appetite.
| Energy | 555 kcal |
|---|---|
| Protein | 41 g |
| Fat | 12 g |
| of which saturates | 4 g |
| Carbohydrate | 69 g |
| of which sugars | not calculated |
| Fibre | 5 g |
| Sodium | 1,450 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 | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| risotto rice | 130 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. | 468 kcal | 8.6 g |
| vegetable stock | 685 g | FDC 171583Soup, vegetable broth, ready to serve | 34 kcal | 1.6 g |
| frozen peas | 200 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 154 kcal | 10.4 g |
| raw prawns | 250 g | FDC 175179Crustaceans, shrimp, raw | 213 kcal | 50.3 g |
| Parmesan | 30 g | FDC 170848Cheese, parmesan, hard | 118 kcal | 10.7 g |
| fresh mint | 10 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 1107 kcal | 81.7 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 as it reheats.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- 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