Recipe: Diet Friendly Smoked Haddock and Prawn Risotto

Stefan Milanec, Low Wood Bay Head Chef
Stefan Milanec, Low Wood Bay Head Chef

As part of our series of monthly recipes from the chefs in our Lake District Restaurants, The Head Chef at Low Wood Bay, Stefan Milanec has shared with us this super healthy recipe for a quick and easy seafood risotto dish.

Haddock is a great source of protein, vitamins and minerals and is low in fat so is diet friendly. When combined with prawns there is just the most wonderful taste which makes you want to cook this over and over again. This can also be made in a larger portion and served with warm crusty bread as a main course – delicious!

Smoked Haddock and Prawn Risotto


Ingredients (serves 4)

  • 2 garlic cloves
  • 2 small shallots
  • 100g Arborio or risotto rice
  • 10 ml olive oil
  • Knob of butter
  • 125 ml white wine
  • 375 ml vegetable stock (approx)
  • 100 g smoked haddock
  • 50 g shelled prawns


  1. Finely dice garlic and shallots, sautéing them in butter and olive oil
  2. Add risotto rice and sweat it out
  3. Add a slug of white wine a slowly stir, allowing it to absorb
  4. Prepare vegetable stock and slowly add to the rice as it’s absorbed
  5. Leave to one side to continue to absorb the flavours and stock
  6. Dice the smoked haddock and poach in milk
  7. When poached drain and add to the risotto
  8. Sautee the prawns in butter and add to the risotto, bringing it to the heat

Portion into bowls and add parmesan shavings if desired. Season and enjoy!

Smoked Haddock and Prawns are just perfect when accompanied by a rich oaky Chardonnay from South Africa – my mouth is watering just thinking about it!

8 thoughts on “Recipe: Diet Friendly Smoked Haddock and Prawn Risotto

    1. A main meal around 400 calories isn’t too bad as part of a balanced diet. The Haddock is a great source of protein, vitamins, minerals and is low in fat. If you would like to reduce the calorie count substituting the wine and butter in the recipe should help.

  1. Absolutely gorgeous recipe – had it last night and going to have it again tonight! But I think the calories/portion sizes are a bit off…….? The recipe above is supposed to serve 4, so I made half that amount in order to serve me and my husband – which left us with about a spoonful each! So made another batch, the full recipe above, and it’s served the two of us, but it wasn’t what I would call a generous portion. Decent portion if you want to watch what you eat though, and quite filling. Also, I calculated the calories using My Fitness Pal, and for the ingredients above, it came out at just under 600 calories. Which would be just under 300 each if divided between two people. The only other thing I would say is that I added another maybe 100 mls of water after the all stock had been absorbed, because the rice was a bit too al dente for my liking, but that might just be my taste. Highly recommend this recipe though, I thought it was fantastic, super tasty, and it makes a little bit of fish go a long way.

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