Consumption of moderate amounts of proteins, carbohydrates, vitamins, minerals, unsaturated fats, and, to a lesser extent, some saturated fats can provide a balanced and healthy diet.
Salmon consumption has been gaining ground in recent decades due to the nutrient generosity of this fish. Consumption has increased so much that since the 1970s, a system of hatchery salmon production has been initiated. In addition to wild salmon, the consumption of farmed salmon has been able to solve one of the greatest demands for fish meat globally.
That is why for this post, we bring you a delicious recipe for Salmon with risotto, a rice and fish-based dish that will provide you with the best flavors and nutrients in just one meal.
If you love salmon risotto recipes, you can try the delicious Curry and baked Salmon here: https://riceselect.com/recipe/curry-risotto-baked-salmon
How important has salmon consumption been?
Many Native American tribes relied heavily on salmon in their diet since ancient times.
The consumption of salmon in America was so widespread between the 15th and 18th centuries that early European settlers quickly tired of a salmon-rich diet, only eating it once a week.
Today, countries such as Portugal, Norway, Spain, Iceland, Korea, and Japan are the largest consumers of this fish. While the Japanese have innovated their recipes for dishes such as sushi with salmon, as well as Korea and other countries, have a long culinary tradition of salmon consumption.
Too many benefits in one ingredient
Salmon is one of the favorite animal-derived proteins around the world, thanks to its nutritional properties. In addition to its good taste and quality, its flesh is good for your health as it is low in saturated fat and calories. Also, its fat content is moderate, providing 11 g of fat per 100 g of flesh.
The Omega-3 provided by salmon is a fatty acid that combats high blood pressure and decreases the likelihood of heart attacks. Also, it is known to be anti-inflammatory, reduce the accumulation of atheromatous plaques, improve the functioning of the nervous system, and reduce triglycerides in the blood.
Omega 3 fatty acids obtained from salmon are also excellent for brain and memory health.
Parmesan and Salmon risotto recipe
Ingredients
- Arborio rice (2 cups).
- Onion (2 pieces).
- Carrot (1 piece).
- Black peppercorns (3 pieces).
- Bay leaves (2 pieces).
- Parmesan cheese (3.5 oz).
- Nutmeg (to your choice).
- Dry white wine (1/2 cup).
- Butter (3.5 oz).
- Fresh Salmon (4 steaks of 4 oz each).
Preparation
- Make some vegetable stock. Place 1 onion and carrot (cut into large cubes) in a pan and add the bay leaf 3 black peppercorns and simmer for 40 minutes. If you want to put celery and leek stalks, better the broth.
- When the broth is ready, fry (in another frying pan) 1/2 onion cut very small with butter and a little oil so that the butter does not burn. When the onion is transparent, add the rice and sauté a little.
- Add the white wine and wait for it to evaporate, then start with the vegetable stock. The right time to add the broth is when you can no longer smell the alcohol.
- Gradually add the layers of broth and constantly stir so that it releases the starch and becomes very creamy. After about 15 to 17 minutes, the rice will be al dente and cooked. Turn off the pan, add the butter, Parmesan cheese, and lemon juice, and stir very quickly to give it shine and creaminess. If necessary, adjust the salt and black pepper. Add also the nutmeg to taste.
- Take the salmon filets and season with freshly ground black pepper and salt to taste on one side, flip and put only salt on the other side. Place in a hot pan with olive oil, and always fry skin side down first. After 4 minutes, flip the other side and leave for another 2 minutes. Flip again (this time with the steak sides down and leave for another 1 minute on each side).
- Serve the risotto with the steak on top and sprinkle with some lemon zest. Enjoy your meal.