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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small."
-Neil Armstrong, Astronaut

The refrigerator light goes on...

After steeping sun dried tomatoes it's always a good idea to save the liquid. It keeps for a couple days in the refrigerator and adds a lot of flavor to pasta sauces or in risotto dishes like this one.

When I was designing this recipe, my first choice was cod or halibut, but when I got to the market the best quality white fish was sole. Each of these choices might add a different flavor to the dish, but the key is to make your ingredient selections based on what is fresh.

Storing Fish and Shellfish

After I buy any fish I generally rinse it well in cold water and place it in an air tight container. I then place the container in the bottom of the refrigerator on top of an ice pack (the type that you would use in a cooler). The ice pack will stay frozen for about 36 hours in the fridge and keep the fish cold without freezing it.

I use a round plastic container (like Tupperware or Rubbermaid) that holds a standard steamer basket.  The fish in the ziplock bag goes on top of the steamer basket in the plastic container.  I then place some ice around the fish and seal the container and place it in the bottom of the refrigerator .  The ice melts slowly and drips to the bottom of the container.   

I often buy frozen shrimp but if I am going to use it quickly I will buy thawed shrimp at the market.  I then shell it and store it in a tightly sealed container on ice.  I donít generally devein shrimp until I am ready to cook it.  


 

Sun Dried Tomato Pesto Risotto



Servings = 2 | Serving size =about 3 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe also requires making Sun Dried Tomato Pesto

Leftovers will keep fairly well for about 48 hours in the refrigerator. Reheat gently to avoid overcooking the fish.

1 tsp extra virgin olive oil
1 large onion (diced)
1/2 cup arborio rice
1/8 tsp salt
fresh ground black pepper (to taste)
1 cup water from steeped sun dried tomatoes
3 cups water
2/3 cup frozen peas (thawed)
1 ounce goat cheese
6 ounces white fish (halibut, grouper, sole or cod) (cubed)
4 Tbsp Sun Dried Tomato Pesto

Place the olive oil in the bottom of a large skillet. Heat over medium and add the onion. Cook gently, stirring frequently, until the onions just begin to turn translucent.

Add the arborio rice and stir. Cook for about 2 minutes, then add the salt and pepper. Add the water.

Simmer on medium, partially covered, for about 15 minutes. Check to see how close the rice is to being done and add more water if needed. The rice is done when it is still slightly firm but there is no grainy texture when chewed.

Add the peas and goat cheese. Stir and add the white fish.

Add a little more water, if needed, add the pesto, and stir.

Cook for about 5 Ė 8 minutes until the fish is cooked.

Nutrition Facts

Serving size = about 3 cups

Servings = 2

.

Amount Per Serving

Calories 481 Calories from Fat 119
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 5g 18%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 50mg 17%
Sodium 480mg 20%
Total Carbohydrates 61g 20%
    Dietary Fiber 11g 25%
    Sugars 11g  
Protein 28g  
Vitamin A 24% Vitamin C 66%
Calcium 15% Iron 30%
Vitamin K 142 mcg Potassium 994 mg
Magnesium 102 mg