• 2 tbsp vegetable oil
  • 2 bulbs of fennel, trimmed and sliced
  • 2 vegetable stock cubes
  • 250g arborio risotto rice
  • 200g kale
  • 1 lemon, zest and juice
  • 4 trout fillets
  • 25g parmesan, shaved


  1. 1

    Heat 1 tbsp oil in a large pan, add the fennel and cook for 5 minutes. Make up 1 litre vegetable stock using the stock cubes. Stir the rice and stock into the pan, cover and cook for 15 minutes. Stir in the kale and cook for 5 minutes or until the stock is absorbed and the rice is tender. Stir in the lemon juice.

  2. 2

    Meanwhile, heat the remaining oil in a frying pan and fry the trout for 3 minutes on each side until cooked.

  3. 3

    Remove the trout and flake into chunks. Serve the risotto topped with the trout and garnished with the parmesan and lemon zest.

Nutritional Details

Each serving provides
  • Energy 2571kj 614kcal 31%
  • Fat 20.3g 29%
  • Saturates 5.9g 30%
  • Sugars 3.2g 4%
  • Salt 2.3g 38%

% of the Reference Intakes

Typical values per 100g: Energy 352kj/84kcal

Each serving provides

49.7g carbohydrate 6.3g fibre 54.8g protein

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