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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

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

Sodium
This is NOT 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. 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.

The best part is the olive oil, fruit (tomatoes), veggies, and fish that get you 4 points on the Mediterranean diet score in a super delicious meal.

 

 

Risotto Caprese with Whitefish

Servings: 2 | Serving size: about 2 cups

Cooking Time: 30 Minutes

This recipe can easily be multiplied and will keep fairly well for about 48 hours in the refrigerator. Reheat gently.

Risotto Caprese with Whitefish recipe from Dr. Gourmet

Ingredients

  • 1 Tbsp. olive oil
  • 2 cloves garlic (minced)
  • 1 large onion (diced)
  • 1/2 cup  arborio rice
  • 3 cups water
  • 1/8 tsp. salt
  • fresh ground black pepper to taste
  • 4 ounces grape or cherry tomatoes
  • 2 tsp. capers
  • 8 ounces cod or other whitefish filets
  • 1 ounce Parmigiano-Reggiano (grated)
  • 1 ounce goat cheese
  • 1 ounce fresh mozzarella cheese (cut into small dice)
  • 8 large leaves basil (chiffonade)

Place a large skillet in the oven and preheat to 375°F.

Place 1 teaspoon of 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. Stir frequently.

Add the water, salt and pepper.

Simmer on medium for about 15 minutes. Stir frequently.

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.

After 5 minutes place 2 teaspoons of olive oil in the skillet, add the tomatoes and capers and place the skillet in the oven.

Roast for about 5 minutes, toss well and add the fish filets to the skillet. Roast for about 5 minutes and turn the fish over.

After about 12 to 15 minutes of cooking the rice check for doneness. The rice should be firm but not grainy but not so cooked as to be mushy. Add more water two tablespoons at a time if needed.

When the rice is done add the goat cheese and parmesan cheese to the rice and fod together gently until the cheese is melted.

Divide the rice between two bowls and top with the diced mozzarella, the roasted fish, capers and tomatoes.

Top with the basil and serve.

Nutrition Facts

Serving size: 2 cups

Servings: 2

Amount Per Serving

Calories 520 Calories from Fat 171
  % Daily Value
Total Fat 19g 24%
    Saturated Fat 8g 42%
    Monounsaturated Fat 6g
    Trans Fat 0g
Cholesterol 85mg 28%
Sodium 550mg 24%
Total Carbohydrates 50g 18%
    Dietary Fiber 4g 13%
    Sugars 5g
Protein 36g
Vitamin A 2111 Vitamin C 18%
Calcium 7% Iron 18%
Vitamin K 20mcg Potassium 800mg