Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"A countryman between two lawyers is like a fish between two cats."
-Benjamin Franklin

The refrigerator light goes on...

I have a lot of risotto dishes on the website that are complete meals, like this one. This is a great meal that is loosely based on the Caprese salad of tomatoes, olive oil, basil and mozzarella. Those flavors go so well together and the fish really completes the dish.


In French this means "made of rags," so slicing a food into very thin strips is known as a chiffonade. Lining up the leaves of spinach and slicing across yielding long thin strips is a chiffonade. This is also done with herbs, such as basil or mint, by stacking the leaves, rolling them up in a tube and cutting across the roll into ribbons. 


Low Sodium Risotto Caprese with Whitefish

Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This will keep fairly well for about 48 hours in the refrigerator. Reheat gently.

1 tsp grapeseed or extra virgin olive oil
2 cloves garlic (minced)
1 medium onion (diced)
1/2 cup arborio rice
1/8 tsp salt
fresh ground black pepper (to taste)
1/4 cup white wine
3 cups water
12 grape tomatoes (halved)
1 ounce goat cheese
8 ounces cod or other whitefish (flaked)
1/2 ounce Parmigiano-Reggiano (grated)
8 large leaves fresh basil (chiffonade)

Place the olive oil in a large skillet. Heat over medium and add the garlic. Cook gently, stirring frequently, for about one minute. Do not allow the garlic to brown.

Add the onion and cook for another 4 minutes. Stir frequently.

Add the arborio rice and stir. Cook for about 2 minutes and then add the salt and pepper.

Add the white wine and enough water to cover the rice.

Simmer on medium, partially covered for about 15 minutes. Check to see how close the rice is to being done and add more water if needed. The rice is done when it is still slightly firm but there is no grainy texture when chewed.

Just as the rice is getting done, add the tomatoes, goat cheese and fish. Add more water two tablespoons at a time if needed.

Add the Parmigiano and basil and fold together for about 30 seconds.


Nutrition Facts

Serving size = about 2 cups

Servings = 2


Amount Per Serving

Calories 452 Calories from Fat 87
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 4g 15%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 65mg 22%
Sodium 404mg 18%
Total Carbohydrates 53g 16%
    Dietary Fiber 3g 14%
    Sugars 5g
Protein 32g
Vitamin A 32% Vitamin C 34%
Calcium 17% Iron 19%
Vitamin K 49 mcg Potassium 917 mg
Magnesium 81 mg