Grilled Fish with Pear Risotto

Key Features

  • Very low fat
  • High carbohydrate
  • Good source of omega-3 fatty acids
  • Quick and easy to cook

Risotto is a great one-pot dish and is very quick to make. It is the type of meal that you can substitute whatever ingredients you have in your fridge or pantry. This great tasting risotto is a perfect match with grilled fish. The recipe has been modified from Sally James’ Victor Chang Cardiac Research Cookbook, with the original recipe using beef, which I replaced with fish, as I thought it better suited the lemony risotto.

INGREDIENTS
(Serves 2 hungry athletes or 3 for a smaller portion)
  • 2 dashes of olive oil
  • 1 pear, peeled and diced
  • juice and zest of 1/2 lemon
  • freshly ground pepper
  • 1 onion, diced
  • 1 cup arborio rice
  • 1/2 cup white wine (optional)
  • 3 cups stock (chicken or vegetable)
  • 10 basil leaves, finely chopped or 1/2 teaspoon dried basil
  • 2 Tbs grated parmesan cheese
  • 3 fillets whiting or other white fish

Rice dishes are a great source of carbohydrate, and risotto is a fabulous meal for endurance athletes, and any athlete that has to run! This recipe will produce 3 medium sized serves however, if your training load is high it will only suffice for 2 meals. Alternatively you can enjoy this meal with some bread. If you are carbohydrate loading, I would suggest you leave the fish out, and include bread.

Method

  1. using a deep non-stick cooking pot, panfry the pear in a dash of oil till slightly soft, set aside and add 1/2 the lemon juice
  2. fry the onion in another dash of oil, till soft, then add the rice, stir for 2 minutes
  3. add the wine, stir till mostly evaporated
  4. add 1/2 cup of stock, stir till mostly absorbed, then continue adding stock slowly 1/2 a cup at a time
  5. after 15 minutes add the pear back to the dish, with some pepper, and dried basil (if using)
  6. when the rice is almost ready, soft with a light firmness inside, add the remaining lemon juice, zest and fresh basil (if using)
  7. turn off the heat and add the cheese, stir vigorously
  8. meanwhile barbecue or grill the fish with a sprinkle of pepper, and serve atop the risotto
  9. serve with a side salad and enjoy your delicious meal!

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