Risotto with Mussels Recipe

By weightlossresources.co.uk

A great dish to impress your friends and family with, this low calorie mussel risotto is so tasty and bursting with fresh flavours. This makes 4 portions so invite some friends round and dig in!

  • Recipe makes: 4 servings
  • Prep time:
    15 mins
  • Cook time: 35 mins
  • Calories: 442
    per serving

Ingredients

  • 2 Tbsps/28g Butter, Unsalted
  • ½ Med/90g Onions, Raw, Average
  • 2 Leaves/1.8g Bay Leaves, Dried, Average
  • 1 Average Sprig/5g Thyme, Fresh, Average
  • 1500g Mussels, Raw, Weighed in Shell, Average
  • 100ml Wine, White, Dry, Average
  • 0.33 Pat/1.65g Butter, Unsalted
  • ½ Med/90g Onions, Raw, Average
  • 1 Clove/3g Garlic, Raw, Average
  • 200g Risotto Rice, Arborio
  • 2 Leaves/1.8g Bay Leaves, Dried, Average
  • ¼ Tsp/1.25g Salt, Table, Average
  • ¼ Tsp/0.5g Pepper, Black, Freshly Ground, Average
  • 100ml Wine, White, Dry, Average
  • 300ml Water, Mineral Or Tap
  • ¼ Tsp/0.5g Pepper, Cayenne, Ground
  • 80g Pak Choi, Raw, Average
  • 80g Peas, Garden, Frozen, Average
  • 80g Spinach, Baby, Average
  • 1 Serving/80g Rocket, Fresh, Raw, Average
  • 5 Tbsps/50g Cheese, Parmesan, Average

Method

  1. Defrost the frozen peas.
  2. Melt one tablespoon of the butter in a pan and saute the onion with the bay leaves and thyme for 1-2 minutes. Add the mussels and white wine, cover with a lid and cook shaking the pan for 3-4 minutes, or until the mussels have opened. Discard any that remain closed.
  3. Drain the mussels through a sieve, reserving the cooking liquid then remove the flesh and discard the shells. Return the mussels to the pan. Separate 200ml/7fl oz of the cooking liquid for the risotto and pour the remainder back over the mussels.
  4. Heat the butter in a large, heavy-based pan over a low heat. Add the onion and garlic and fry for 2-3 minutes, or until softened.
  5. Add the rice and bay leaves and continue to cook over a medium heat for 2-3 minutes.
  6. Season lightly with salt and freshly ground black pepper, then add the white wine and 100ml/3½fl oz of the mussel cooking liquor. Stir until the rice has absorbed the liquid, then pour in the remaining mussel liquid and stir until absorbed. Repeat with the water, adding a third at a time, stirring all the while. The whole process should take 30-35 minutes, and the risotto should be creamy and each grain still slightly al dente.
  7. Warm the reserved mussels in their juices for one minute, then stir in the remaining butter and the chopped parsley.
  8. Stir all the vegetables into the risotto, cook for 1-2 minutes, or until the greens are wilted, then add the grated parmesan and finish by adding the mussels.
  9. Season to taste, with salt and freshly ground black pepper.
Nutrition information per serving
Calories (kcal)442
Carbohydrate (g)49.5
Fat (g)13.3
Protein (g)23.6
Fibre (g)3.0
Alcohol (g)4.5
Fruit & Veg1.7

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