Salmon, Risotto, Cream Sauce and Avocado


I created this meal to pump up my omega intake. Omega 3,6,9 are the most well know. Omega 3 will be in your fish, 6 is mainly in nuts for this recipe in the pin nuts, 9 will be found in both the fish and nuts yet showcased in the avocado. The omega’s are all about balance. In-particular the 3-6 fatty acids as these fatty acids can compete for the same digestive enzyme and lets face it, 6 normally wins. So if you want a lot of nuts be sure to eat some more fish or more omega 3 to balance it out so you can get complete balanced nutrition and reap all the benefits from your body’s best friend the Fatty Acids!

Key words to remember on why omega’s are essential to your health:

Great for your heart in lowering cholesterol and helping your arteries not to harden. Essential for skin, anti aging, oil production, supports brain health, assists in cell turn over, increase immune function ….

Again these are just some of the benefits in moderation, do not over do it with the omega’s as they do have side effects. This warning is for those who take vitamins for omega 3-6-9 and then also eat a lot of omega rich foods. The foods are enough believe me. Just eat right and you will have little use for synthetic vitamins :) .

Enjoy this heart healthy- and everything else healthy meal!

Salmon, Risotto, Cream Sauce and Avocado

by Burnt Toast Kitchen

Prep Time: 5 min

Cook Time: 40min

Ingredients (3 servings)


  • 1 0z salmon per serving. (I order a 2oz salmon and have a little left over for eggs in the morning. )
  • Rub salmon with garlic and 1 tablespoon melted butter
  • 3 small slices of butter on top
  • Optional herbs: thyme, oregano, dill, basil, onion/scallion/chive, rosemary


  • 1 cup Risotto (serves 3-4 mouths)
  • 1 tablespoon butter
  • 1 clove garlic
  • 1/2 cup chopped mushrooms
  • 1/4 cup pine nuts
  • 2 cups low sodium chicken broth (in separate pan to heat)


  • 2 tablespoons butter
  • 1 tablespoon flour
  • pan fry: 1/2 cup mushrooms, 1/4 cup onion, 1/4 cup chopped fennel
  • 1/2 cup milk
  • Squeeze half lemon into sauce
  • Salt to taste


  • 1 Large avocado
  • Chopped up
  • season with salt, lemon, dill.



Rub with garlic butter

Place a few extra slivers of butter atop the salmon


Include any other seasonings you wish

Wrap it up in foil


Bake in oven @ 400 for about 30 min.

Check at 15 min

Open foil at 20 min.

check again at 25 min in middle to make sure it is fully cooked. If so remove, and let sit, if not the remaining 5 min should finish the cook time.


You are looking for a fish that just falls off in flakes when you apply pressure from your fork. That is the perfect cook.


On your stove top in one large bowl add: butter, garlic, risotto, pine nuts, mushroom.


In a second large bowl bring 2 cup of low sodium chicken broth to a boil.


Toast the pine nuts and begin to cook the rice.

After a few minutes of toasting begin to add the chicken broth to the risotto mixture.


The risotto will absorb the broth as you stir, once its absorbed add another cup. Repeat till you are out of chicken broth and your risotto is soft and creamy. About 20 min or so. Stir often risotto requires some work.


Maybe add some cheese :)

In a small sauce pan add: butter, mushrooms, onion, and fennel


Add flour to make a roux

Add milk


Stir till thick


Add lemon

Salt to taste

To Finish

On a plate add: risotto, with salmon on top, then avocado atop (or next to) salmon, drizzle sauce over entire plate.

NOM !!


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