How to make salmon and broccoli risotto

Brimming with omega-3s, oils that are beneficial for your heart, brain and joints, salmon is one of the healthiest fish you can buy. High in protein and an excellent source of heart-protective vitamin E, salmon is also one of the few dietary sources of vitamin D, a crucial nutrient for keeping your bones strong.A rich source of protein, salmon is also high in vitamin A (great for healthy eyes and skin) and vitamin D (needed to make bones strong and guard against osteoporosis). Salmon is a beneficial source of selenium, too, which helps to boost the immune system and regulate the thyroid gland. Here's a unique way to add salmon to your dinner menu.

Preparation 10 minutes

Cooking 35 minutes

Serves 4

• 45 ml (3 tbsp) olive oil
• 1 onion, finely chopped
• 2 cloves garlic, crushed
• 350 g (1 1/2 c) risotto rice
• 1.3 L (5 c) fish stock
• 300 g (2/3 lb) skinless salmon filet
• 240 g (1 c) broccoli florets
• 30 g (2 tbsp) grated Parmesan
• 15 g (1 tbsp) parsley, chopped

1. Heat olive oil in a large frying pan. Add chopped onion and fry over a medium-low heat for five minutes, or until softened.

2. Add crushed cloves garlic and risotto rice. Stir for one minute and add fish stock, 240 millilitres (one cup) at a time, stirring regularly and allowing each addition of stock to be absorbed by the rice before adding the next one. This will take about 25 minutes.

3. Meanwhile, cut skinless salmon fillet into bite-sized pieces. Stir the salmon into the rice after 12 minutes of cooking time. Continue cooking the risotto for six minutes, then stir in broccoli florets, cut in half if large. Cook for five minutes, or until the salmon and broccoli are cooked through and the rice is creamy but still firm to the bite in the centre.

4. Stir in grated Parmesan and transfer to four plates. Garnish with chopped fresh parsley before serving.

For a change, replace the broccoli with cooked peas or asparagus tips.

Nutritional information: 566 calories • 25 g fat • 5 g saturated fat • 64 g carbohydrates • 26 g protein • 3 g fibre