Salmon Risotto

Last updated on: March 10, 2026

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If you’re after a dinner that feels fancy but behaves sensibly with your macros, this high-protein salmon risotto is your new midweek hero.

It’s creamy without being claggy, indulgent without the food-coma aftermath, and it delivers an estimated 32g protein per serving thanks to the salmon and optional crème fraîche/Greek yoghurt.

This risotto is everything you want in a comforting bowl: tender arborio rice, lemony brightness, sweet peas and that glorious flaked salmon stirred through at the end.

It’s a brilliant family-friendly option (even the kids think it's “posh rice”), great for busy weeknights, and ideal for folk looking for high-protein, satisfying meals that support weight-loss goals without sacrificing flavour.

Expect around 430 calories per serving, with salmon as the main protein source.

All you need equipment-wise is a large non-stick pan, a wooden spoon and a bit of stirring enthusiasm — no Michelin-star training required.

Why you’ll love this high-protein recipe

• Packs in around 32g protein per serving thanks to the salmon and yoghurt finish.

• Ready in under 40 minutes — ideal for busy weeknights when you still want something properly delicious.

• A lighter take on creamy risotto with no buckets of butter or litres of cream.

• Super satisfying without being a heavy carb fest (perfect for weight-loss).

• Easy to customise with extra veg or more salmon if you’re chasing even higher protein.

Key Ingredients

Salmon Fillets. Our protein-packed VIPs. They flake beautifully into the risotto and make the whole dish feel like it costs £18.99 at a gastropub.

Risotto Rice. Use arborio – short, starchy, and perfect for soaking up all that flavour without turning to mush. Think of it as rice with a good memory.

Baby Spinach. Popeye would approve. It wilts down like a shy introvert at a party but adds colour, nutrients, and a fresh bite.

Frozen Peas. Optional, but why would you not want little green protein pearls that also make the dish look like spring?

Lemon Zest. Adds zip, zing, and a bit of zingy zip. Don’t overdo it unless you want the risotto to taste like lemon-scented hand wipes.

White Wine. Adds acidity and flair. Also gives you an excuse to open a bottle midweek. Chef’s perks.

Garlic. Because everything good starts with garlic. Fact.

Red Onion. Sweeter than white onion and adds a gentle base flavour without overpowering your salmon.

Vegetable or Fish Stock. The life juice of risotto. Warm and poured in gradually, like you're romancing the rice.

Crème Fraîche or Greek Yoghurt. For optional creamy vibes. Adds richness without turning the dish into a dairy swamp.

Fresh Dill or Parsley. Your herby finishing move. Makes it smell like you know what you’re doing.

How To Make Salmon Risotto

1 - Heat the olive oil in a large non-stick pan over medium heat. Add the finely chopped red onion and cook for 2–3 minutes until soft, translucent, and smelling glorious.

2 - Stir in the salmon chunks and cook for 2–3 minutes, turning them gently so they begin to colour but don’t break apart.

3 - Sprinkle over the lemon zest and a good pinch of black pepper. Stir carefully to coat the salmon without flaking it too early.

4 - Add the arborio rice and mix well so every grain gets coated in those salmony, lemony pan juices. Cook for 1–2 minutes until the rice looks glossy and slightly translucent around the edges.

5 - Add the white wine and let it bubble away until almost completely absorbed — this adds acidity and depth.

6 - Start adding your hot stock, one ladleful at a time, stirring occasionally. Let the rice absorb each addition before pouring in more. Continue for 20–25 minutes, until creamy and tender.

7 - With 3–4 minutes left, stir through the peas and spinach so they cook through and wilt.

8 - Finish with chopped dill or parsley and a spoon of crème fraîche or Greek yoghurt for creaminess.

Keeping Salmon Risotto Fresh For Later

To Store

Let the risotto cool, then store in an airtight container in the fridge for up to 2 days. Avoid leaving it uncovered unless you want your fridge smelling like the North Sea.

To Reheat

Add a splash of stock or hot water and warm gently in a pan over low heat, stirring until creamy again. Microwave works too, but pan reheating gives the better texture.

To Freeze

As with any cooked rice dish, it's not one for freezing.

Serving Suggestions

Serve with:

• a squeeze of fresh lemon,

• a side of tenderstem broccoli,

• roasted asparagus,

• or simply on its own because it’s a whole meal in a bowl.

Variations & Tips

• Add more protein by stirring in extra salmon or a spoon of low-fat crème fraîche for a richer finish.

• Swap salmon for prawns, smoked haddock, or even chicken breast if that’s what you’ve got.

• For kids, reduce lemon zest and skip any extra herbs — keep it mellow and creamy.

• Add depth by lightly toasting the rice before adding wine — chef trick that boosts flavour.

• If you like heat, throw in a pinch of chilli flakes when sautéing the onion.

FAQ

Can I use smoked salmon instead of fresh salmon?

Yes, but it changes the flavour dramatically — smokier, saltier, and more intense. Lovely, but a very different dish. For the classic creamy risotto, stick with fresh.

Can I make this without wine?

Absolutely. Just replace the wine with extra stock plus a tiny splash of vinegar or lemon juice to keep that acidity.

Can I prep salmon risotto ahead of time?

Risotto is best eaten fresh (it’s a diva), but if needed, slightly undercook it, cool, then reheat with a splash of stock to bring it back to life.

What’s the best rice for salmon risotto?

Arborio is the supermarket-friendly option, but Carnaroli is even creamier if you want to feel fancy.

Salmon Risotto

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A comforting and high-protein salmon risotto recipe featuring flaky salmon, vibrant greens, and a touch of crème fraîche for creaminess

• Total Time: 50 mins
• Yield: 4 1x

Ingredients

Scale 1x2x3x

• 1 tbsp olive oil
• 1 red onion, finely chopped
• 2 x 120g skinless salmon fillets, cut into bite-sized pieces
• 10g garlic, chopped
• Zest of 1 lemon
• 300g risotto rice
• 100 ml white wine
• 1.1 litres vegetable or fish stock
• 100g baby spinach
• 100g frozen peas (optional, for colour and protein boost)
• 2 tbsp chopped fresh dill or parsley
• 1 tbsp low-fat crème fraîche or Greek yoghurt (optional, for creaminess)
• Black pepper, to taste

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Instructions

Heat the olive oil in a large non-stick frying pan over medium heat. Add the red onion and cook for 2–3 minutes until starting to soften.

Stir in the salmon pieces and cook for 2–3 minutes, turning gently until just beginning to colour. Season with black pepper and lemon zest. Be gentle to avoid breaking the salmon up too much.

Add the chopped garlic and stir for 30 seconds until fragrant.

Stir in the risotto rice and cook for 1–2 minutes until slightly translucent.

Add the wine and let it pretty much completely evaporate.

Pour in the stock gradually, stirring occasionally, for 20-25 minutes until the rice is creamy and tender. If the pan gets dry, add a splash more hot water.

With 3–4 minutes left, stir through the peas (if using) and baby spinach until wilted.

Stir through the chopped dill or parsley and the crème fraîche or Greek yoghurt if using. Taste and adjust the seasoning.

Spoon into bowls and top with a sprinkle of parmesan or extra lemon zest if desired.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 40 mins

Nutrition

• Serving Size: 1
• Calories: 430
• Fat: 10g
• Carbohydrates: 69g
• Protein: 16g

If you liked this salmon risotto, try these:

Prawn Linguini. If your idea of heaven involves seafood and carbs, this one’s calling your name. Juicy prawns tangle with linguini in a garlicky, lemony sauce that makes midweek meals feel like a night in Naples. Quick, light, and cheekily elegant.

Sweet Chilli Salmon. Craving salmon with a little kick? This sticky, sweet, and spicy number will wake up your tastebuds and your dinner game. Great for meal prep or a Friday fakeaway that won’t leave you slumped on the sofa in regret.

Salmon Poke Bowl. Fresh, funky, and full of flair, this poke bowl is what happens when sushi meets salad. Think protein-rich salmon chunks, crunchy veg, and a sesame dressing that deserves its own fan club. Perfect when you're feeling wholesome but still hungry.

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