Prawn, Fennel & Rocket Risotto

10 50 412
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 4
Prawn, Fennel & Rocket Risotto
Health Highlights


70 gm Arugula
1 tbsp Extra virgin olive oil
1 bulb(s) Fennel (cored, finely chopped)
1 clove(s) Garlic (finely chopped)
1 tbsp Lemon juice
1/2 whole lemon(s) Lemon peel (zest)
300 gm Prawns, raw
300 gm Risotto rice
5 cup Vegetable stock/broth
1 medium Yellow onion (finely chopped)


Put the stock in a large saucepan, bring to the boil, then lower to a simmer.

Meanwhile, heat the oil in a large saucepan. Add the onion, garlic and fennel, and cook on a low heat for 10 mins until the vegetables have softened but not coloured. Add the rice and stir for 2 mins until the grains are hot and making crackling sounds. Increase the heat to medium and start adding the stock, a ladleful at a time, stirring constantly and making sure the stock has absorbed into the rice before adding the next ladleful.

When the rice is almost cooked, add the prawns, lemon zest and some seasoning. Continue adding stock and cooking for another 3-4 mins until the prawns are pink and the rice is cooked. Remove from the heat and stir through the arugula and lemon juice. Check the seasoning, leave the risotto to sit in the pan for 2 mins, then serve.


Nutrition Facts

Per Portion

Calories 412
Calories from fat 48
Calories from saturated fat 34
Total Fat 5.4 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.9 g
Monounsaturated Fat 16.1 g
Cholesterol 114 mg
Sodium 1331 mg
Potassium 565 mg
Total Carbohydrate 74 g
Dietary Fiber 8.3 g
Sugars 3.1 g
Protein 21.5 g

Dietary servings

Per Portion

Grain 2.3
Meat 0.8
Vegetables 2.4

Energy sources