Risotto with Fillet of Sole and Asparagus

by Joanne on April 6, 2010

Today in my workout world there were 50 minutes of Elliptical, 25 minutes of working the legs, and a walk.  It was a mild morning and we enjoyed our 54 minutes, 3.76 mile walk.  I kept the pace quick and we moved right along.  Poor Shane didn’t have time for a sniff. 

As for the results of yesterday’s eating plan, I wasn’t fired up feeling like there was a “full tank of fuel” to keep me going but I also didn’t do any pre workout nutrition this morning.  I only had water and a small handful of nuts and raisins.  I’m going to try only slightly different food combinations throughout the week. Today’s options will be up tomorrow. Wednesday morning is a running morning so that is more of a true test for food fuel and efficiency. 

Speaking of food….this recipe was adapted from this month’s “Cookingclub.com”  recipe “Risotto with Sausage and Asparagus” It was good.  It IS healthy.  It’s also very easy.


Make sure you use ARBORIO rice when cooking risotto. It has more starch than other types of rice which allows it to take on a creamy texture when cooking.

You will need:

  • 2 1/2 cups Vegetable Broth
  • 1 TBS olive oil
  • 3/4 cups Arborio rice


  • 1/2 cup white wine (or use more veggie broth)
  • 1 lb Fillet of sole *These are small fillets so you won’t cut them up.
  • 1/3 cup lemon juice
  • 1/2 lb asparagus – tough ends snapped off and sliced about 1” long
  • 2 plum tomatoes, chopped
  • 1/2 green bell pepper – chopped
  • 2 green onions – chopped * Save some of the green ends for garnish
  • 1/3 cup Parmesan cheese – grated
  • 3 large leaves of fresh basil – chopped
  • pepper to taste and just a pinch of salt

First step is to put your fish fillets in a bowl and pour the lemon juice over them. Set them aside.

Now get all your ingredients on the counter within arms reach.  Gather your asparagus, bell pepper, onions, tomatoes – in that order and begin chopping.  You may want to grab a paper plate for easy clean up.  As you chop the veggies, put them on the paper plate. Keep the tomatoes separate from the other three. 

Pour the vegetable broth in a saucepan and heat over medium for about 8 minutes then reduce to a simmer.  Keep the broth at a simmer.

In a large skillet, heat the olive oil over medium heat.  When hot, add the rice and stir for about 1 1/2 minutes.  Add the wine and stir for 2 minutes or until it is absorbed. 

Add 1/2 cup of the broth.  Let it be absorbed by the rice.  Stir frequently.  Add another 1/2 cup of the simmering broth and let it absorb.  Keep stirring. Add more broth – repeat 2 more times (using up 1 cup of broth).  It will take about 3 – 4 minutes in between broth additions to absorb.


Stir in the asparagus, peppers, onions, add 1/2 cup of broth and cook until absorbed.  Add 1/2 cup of broth and the fish and cook about 8 minutes.  Test your rice at this point.  It should have a slight firmness in the center.  Add more broth if necessary.  Stir in tomatoes.  Stir around, about 2 minutes. Add cheese, basil, pepper and salt.  Stir and serve.  


I’m not usually one for carbs on a weeknight, but this week is different.  I’m enjoying every bite!



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