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Seafood - No Rice - Risotto

Saturday, August 02, 2014

I came across this recipe the other day on my Facebook wall and thought I’d give it a go as we love risotto and sometimes it is good not to have too much rice! It was a hit with the family – even tricked some when I told them there was no rice in the dish! A definite keeper!

Seafood Risotto 

¾ whole head of cauliflower
1 tblspn coconut oil
300g peeled whole prawns
4 small squid tubes, cleaned and sliced into rounds
200g firm fish – diced into bite sized pieces
1 medium onion - diced
2 garlic cloves - finely diced
1 can diced tomatoes or 5-6 medium Roma tomatoes chopped
1 can tomato puree
1 cup of chopped Italian parsley
½ cup of chopped fresh mint
¼ cup of chopped fresh chives
Freshly shaved parmesan

In a food processor or Thermomix, place florets of cauliflower and blitz until the size of rice grains. (I used a Thermomix and chopped on speed 4-5 for only 1-2 seconds at a time.) Keep having a look at the size of the pieces as you do not want to over process the cauliflower. Repeat this step until all the cauliflower is looking like rice.

Place the chopped cauliflower into a microwave bowl and stir in half a cup of water to prevent the cauliflower from going brown. Cook for 2 minutes, remove and stir. Return to microwave for another two minutes and stir again. Try the cauliflower, you don’t want it too soft but cooked enough.  Return it to the microwave 1 minute at a time until just right. Best to undercook it in this step as it does cook a little longer in your sauce. Place cooked cauliflower into a strainer to remove excess water.


Heat coconut oil in a heavy based frypan and cook the onion and garlic until transparent. Add the fish and cook for a few minutes before adding the squid and prawns. Pour in the tomatoes and puree and simmer for 5 minutes. Lastly add all the herbs and allow the flavours to infuse for 1-2 minutes. Gradually spoon the cauliflower into a seafood sauce mixture until you get the proportion right and it starts to look like “risotto”. Heat through and then serve with a fresh mint sprig and some grated parmesan.