Preparation

• Rice and glycemic index
  • whole grain rice → GI 50;
  • parboiled rice → GI 50;

  Which rice to choose?
  ✓ choose a whole grain rice or a parboiled rice.
  I usually buy a whole grain parboiled rice:
  • whole grain parboiled rice more taste and fiber, cooking 10 minutes SCOTTI [not sponsored].

  How to deamidate rice?
  • soak the rice in a bowl of cold water for 2 hours;
  • stir occasionally;
  • change the water a couple of times;
  • rinse thoroughly under running water before use.

  Once the deamidation process is complete, drain the rice thoroughly by pouring it into a strainer.
  If you taste a grain, it will feel like eating rice that has undergone a first cooking.

  

• Which grains to choose?
  • rice, spelt, plus Senatore Cappelli wheat cooking 8 minutes GALLO; [not sponsored].

  How to deamidate grains?
  • soak the grains in a bowl of cold water for 2 hours;
  • stir occasionally;
  • change the water a couple of times;
  • rinse thoroughly under running water before use.

  Once the deamidation process is complete, drain the grains thoroughly by pouring them into a strainer.
  If you taste a grain, it will feel like eating grains that have undergone a first cooking.

  

• Both the whole grain parboiled rice and the grain mix:
  • have excellent cooking resistance;
  • have a good ability to absorb cooking liquid;
  • maintain consistency even if the risotto is not consumed immediately.

  In both cases, we will achieve an al dente risotto with separated grains.
  Do not expect a creamy and dense wave risotto, remember that the goal is a quick fish risotto with low glycemic impact that is appreciated by all diners.
  

• For the preparation of my fish broth, my trusted fishmonger gave me onion fish or red scorpionfish already gutted and scaled.
  Rinse the fish under running water, let them drain, and pat dry the residual water with paper towels.

  In a pan, heat a sprinkle of garlic powder, a couple of whole dried chili peppers, and some parsley stems for flavor.
  Deglaze with a shot of white wine.

  Add:
  • 0.85 cups of water;
  • a vegetable bouillon cube [optional];
  • a celery stalk with leaves;
  and as soon as the broth starts boiling, place the fish in the pan.
  Pour over the fish another 0.85 cups of water and as soon as the broth resumes boiling, cover with a lid [preferably glass] and let it cook over medium-low heat for 10 minutes.

• Turn off the heat and wait for the fish broth to cool.

  Carefully remove the fish with a slotted spoon and place them on a plate.
  Strain the fish broth with a strainer to avoid any bones, skin, or scales.

• Pour into the pan:
  • 0.42 cups of fish broth;
  • 0.85 cups of tomato sauce;
  • a sprig of parsley;
  • a pinch of salt;
  • a pinch of pepper;
  and bring to a boil.

  

• FISH RISOTTO WITHOUT FISH
  Serving fish risotto without fish is a good strategy if the risotto is preceded by one or more fish appetizers and followed by one or more fish main courses, to not overdo the amount of protein.

  Otherwise, proceed with the following solution:

• FISH RISOTTO WITH FISH
  If you want to serve your fish risotto with fish, add swordfish slices to the fish sauce in the pan: remove any skin, bones, and cartilage, and cut the slice or slices of swordfish into chunks.
  Cover with a lid [preferably glass] and let it cook over medium-low heat for 5 minutes; it will be very tender.
  Only when preparing the risotto, remove the swordfish from the fish sauce and place it on a plate to add to the risotto at the end of preparation.

  Additionally, skin and debone the onion fish or red scorpionfish set aside and serve it for those who love fish with bones.

• Pour the deamidated rice or deamidated grains into the pan with the fish sauce and let it simmer over medium-low heat for 3-5 minutes [3 minutes whole grain rice, 5 minutes grain mix] with the lid on, stirring occasionally.
  If necessary, add more fish broth as needed: the risotto should not be too dry or too soupy.
  If necessary, adjust the salt and grind the pepper.
  

• Turn off the heat, add parsley, and a drizzle of extra virgin olive oil to cream.

  * if you opted for a fish risotto with fish, it’s time to add the swordfish chunks to the risotto, arrange them on the surface so they can be easily distributed in portions along with the risotto.

  Cover with a lid and let it rest for 5 minutes.

  Plate.

  Your fish risotto is ready.
  ^{A risotto based on whole grain rice [or grains] and deamidated with low glycemic impact, with semi-cooked grains that reach the right consistency in very short times, that doesn’t overcook if left to rest in the pan with the lid on.}

  Bon appétit!