Heart-Healthy Seafood Risotto
Dive into a bowl of creamy comfort with this Heart-Healthy Seafood Risotto, a nourishing twist on a classic Italian dish. Infused with vibrant flavors from zesty lemon, sweet peas, and fresh parsley, this recipe pairs creamy arborio rice with tender shrimp and scallops for a balanced and wholesome meal. Using low-sodium vegetable broth and olive oil, this risotto embraces heart-health without compromising on taste. The slow-simmering technique enhances the creamy texture, while a splash of dry white wine adds depth to every bite. Perfect for a cozy dinner or an elegant gathering, this seafood risotto is as nutritious as it is flavorful. Give your table a Mediterranean-inspired flair with this irresistible dish that's ready in under an hour!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1.5 cups arborio rice
- 6 cups low-sodium vegetable broth
- 0.5 cup dry white wine
- 1 cup frozen peas
- 0.5 pound shrimp, peeled and deveined
- 0.5 pound scallops, cut in half if large
- 1 medium lemon, zested and juiced
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon salt
Instructions
Heat the vegetable broth in a pot over low heat and keep it warm, but not boiling.
In a large, non-stick saucepan, heat the olive oil over medium heat. Add the onion and garlic, sauté until the onion is soft and translucent, about 5 minutes.
Add the arborio rice, stirring to coat the grains with oil and cook for about 2 minutes until the rice is lightly toasted.
Pour in the white wine and stir until it is mostly absorbed by the rice.
Begin adding the warm vegetable broth, one ladle at a time, to the rice. Stir constantly and wait until the liquid is mostly absorbed before adding more broth. Continue this process until the rice is creamy and cooked al dente, about 20 to 25 minutes.
When half of the broth is incorporated, add the peas and continue adding the broth until the rice is done.
In a separate pan, lightly season the shrimp and scallops with a pinch of salt and ground black pepper. Sauté over medium heat for 2-3 minutes on each side until they are opaque and cooked through.
Once the rice is cooked, gently fold in the seafood, lemon zest, and lemon juice. Stir to combine thoroughly.
Remove the risotto from heat, cover, and let it sit for 2-3 minutes.
Garnish with fresh parsley and serve immediately for a heart-healthy, delicious meal.
Nutrition Facts
Calories |
1485 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 536 mg | 179% | |
| Sodium | 3431 mg | 149% | |
| Total Carbohydrate | 158.5 g | 58% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 23.5 g | ||
| Protein | 113.5 g | 227% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 442 mg | 34% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 3927 mg | 84% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
