One Pan Fish & Risoni

Looking for a hearty and healthy dinner that’s both satisfying and easy to prepare? This One-Pan Fish and Risoni dish is just what you need. Perfect for busy weeknights or meal prepping, this dish is filling, high in protein, and offers a great balance of carbs and healthy fats. Whether you’re cooking for yourself or feeding the whole family, this recipe is sure to impress.

Why you’ll love my One Pan Fish & Risoni

One-Pan Wonder: This dish is simple to prepare, and you only need one pan to cook it. No extra dishes to worry about!

Healthy and Nutritious: Packed with protein from the fish and beans, this meal is both filling and good for you.

What goes in my One Pan Fish & Risoni

Customisable: Swap the white fish for your favourite variety, or use a mix of vegetables if you prefer a vegetarian option.

This One-Pan Fish and Risoni is filled with fresh, wholesome ingredients that offer plenty of health benefits. Let’s take a closer look at some of the key ingredients:

White Fish (Cod, Barramundi, etc.): White fish is a lean source of protein that’s low in fat and packed with essential nutrients like vitamin B12 and selenium. It provides the foundation for this dish’s high-protein content, helping to keep you feeling full and satisfied. Plus, it’s heart-healthy and easy to digest.

Risoni: Risoni, also known as orzo, is a small, rice-shaped pasta that adds a nice texture to the dish. As a carb source, it provides energy, and combined with the other ingredients, it makes this dish well-rounded and filling.

Cannellini Beans: These creamy white beans are rich in fibre, which aids in digestion and keeps you feeling fuller for longer. They’re also a great source of plant-based protein and contain essential minerals like iron and magnesium, supporting muscle function and overall health.

Olives: Olives bring flavour with their briny, slightly bitter taste. They’re packed with heart-healthy monounsaturated fats, which are great for improving cholesterol levels. Olives also contain antioxidants.

Cherry Tomatoes: Rich in vitamin C, antioxidants, and lycopene, cherry tomatoes provide a nice contrast to the savoury ingredients in this dish.

Onion: Onions are rich in antioxidants and also support immune function and add a naturally sweet flavour as they caramelise in the pan.

Lemon: Lemon zest and juice give the dish a fresh, zesty lift. The vitamin C in lemons boosts your immune system, while the citrusy notes help balance out the richness of the fish and beans, brightening the whole dish.

Serving Suggestions

This One-Pan Fish and Risoni can be enjoyed on its own, but if you’re looking to add more sides, consider pairing it with a fresh green salad or steamed vegetables. A side of roasted potatoes or a slice of crusty bread would also work nicely to soak up the delicious sauce.

Macro Breakdown Per Serving (1 of 4 servings)

Calories: 607 kcal

Protein: 40.7g

Carbs: 83.6g

Fat: 11.8g

Nutritional information is an estimate and may vary based on portion size and ingredients used. For personalised advice, please consult a qualified nutritionist or healthcare professional.