Oven-Baked Salmon and Pea Risotto

I have unashamedly taken this recipe from the Heart Foundation website, not only is it yummy, but it is very good for you too.


Serve with Beverford Semillon Sauvignon Blanc

Serves 4


1 tbs olive oil 

1 large brown onion, finely chopped 

2 garlic cloves, crushed 

2 cups arborio rice 

4 cups salt reduced chicken stock

2x200g pieces fresh salmon, skin on

1 cup frozen peas

1 lemon, rind finely grated, juiced

50g baby or wild rocket leaves

2 tbs finely grated parmesan


1. Preheat oven to 160°C fan forced. Heat oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally for 5 minutes or until the onion is soft. Add the rice, cook stirring for 1 minute. 

2. Pour the stock into the rice and bring to the boil, stirring occasionally. Pour mixture into an ovenproof dish with a tight fitting lid. Transfer to the oven and bake for 15 minutes. 

3. Meanwhile, place the salmon skin side down in a non-stick frying pan. Cover with cold water and bring to simmer. Cover and cook for 8 minutes. Turn the heat off and allow the salmon to sit in the liquid for further 5 minutes. Transfer salmon to a plate, cover and allow to stand.

4. Remove the risotto from the oven, stir in the peas and return to the oven for 5 minutes. 

5. Remove the skin from the salmon (the salmon will just slide off the skin) and flake into pieces using a fork. Stir the salmon, lemon rind, juice and rocket into the risotto. Top with parmesan, season with freshly ground black pepper and serve.

You can replace the fresh salmon with canned salmon in spring water or cooked chicken breast. Ignore step 3 and stir the drained salmon or chicken through risotto in step 4 with the peas.

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