Smoked Cod Loin & Leek Risotto – Oven bake method

IMG_1088

This was delicious, very filling and extremely easy to make! I have never made a risotto as my husband is the risotto king in this house… but I do know that they are very time consuming.  You can’t hurry a good risotto, and he has to stand there for ever, stirring and adding stock.

Slightly higher in calories than I would usually have for a main meal, but I had just a bowl of home made “Mexican Bean” soup today at lunchtime (less than 100 calories).

I made the risotto with smoked cod loin (as that was what I had in the freezer) but you could also make it with smoked haddock – just ensure you check the calories. The cod is higher in calories by about 20 per 100g (cod is 100 cals per 100g and haddock is 84 per 100g).

I am definitely planning to adapt and use this easy method again in the future!

Preparation Time: 25 mins

Cooking Time: 30 mins

Serves: 2

Calories per serving: 602.4

Ingredients

Butter-10g

Leeks-150g

Rice, Arborio (dry weight)-150g

Milk, Semi Skimmed-125ml

Cod, Loins, Smoked-300g

Spinach, Baby Leaf-100g

Stock Pot (vegetable or fish)-1 Pot/28g

Tap Water (for stock)-350ml

Creme Fraiche, Full Fat-60g

Method

Preparation: Finely slice leek and wash thoroughly. Cut the cod into large chunks.

Heat oven to 200C/180C fan/gas 6.

Heat the butter in a large ovenproof dish over a medium heat. Cook the leek for 4-5 mins, stirring regularly, until just tender. Add the rice and stir for a further 2 mins.

Add the stock (mix the stock pot with 350ml of boiling water) and the milk, bring to the boil and bubble for 5 mins before sitting the haddock on top. Cover with a lid or foil and bake in the oven for 18 mins until the rice is tender.

Fold in the creme fraiche and spinach, season with plenty of black pepper, then cover the pan again and leave to rest out of the oven for 3 mins before serving – the steam will soften the spinach.

Nutrition Data Per Serving

Calories (kcal) 602.4

Carbohydrate (g) 71.2

Fat (g) 17.8

Fibre (g) 3.7

Fruit & Veg 1.7

Protein (g) 39.1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s