Zingy Lemon Mackerel Risotto

Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!

Serves 2

INGREDIENTS:

  • 140g dried risotto rice
  • 1 pint vegetable stock or water
  • 2 white onions, chopped
  • 3 cloves garlic, diced
  • 2 cans mackerel in sunflower oil
  • Juice and zest of 1 lemon
  • 100g frozen peas
  • 150g green beans, chopped
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
  2. Add the garlic and stir for a further 1 minute.
  3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
  4. Add a third of the stock, stir, and reduce the heat so it is simmering.
  5. When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
  6. Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
  7. Serve with lemon pieces and season.
  8. Enjoy!

NUTRITION:

Screen Shot 2018-07-13 at 16.42.35.png

Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING)

Risotto rice – high in carbohydrate to give you loads of energy to get you through your day!

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

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