Pretty Delicious Life Low FODMAP Lemon Caper Scallop Risotto
As summer is winding down, I’m savoring all the fresh seafood as much as I possibly can. Living in New England, I suppose there’s never really a scarce amount of fresh seafood, but it’s at its peak in summer, right along with my cravings for it. I’m a summer girl through and through but lately I’ve been finding myself daydreaming of fall and cozy, simple meals. This low FODMAP lemon caper scallop risotto is 100% one of those cozy simple meals that’s perfect for that seasonal transition.
I’ve been inspired to play around with some more classic, simple recipes lately, too. I love experimenting with food + flavor, but the classics are classics for a reason: they’re simple. Simple ingredients, simple to prepare, and typically take 30 minutes or less. But simplicity doesn’t mean flavorless and this dish is the only proof you need!
I experimented a few times with this recipe, even though it ultimately ended up as close to the traditional preparation as low FODMAP -ly possible (just made a new word up there!) Since my grocery store didn’t have Arborio rice, the short grain white rice risotto is traditionally made with, I opted to try a short grain brown rice just to see how it would come out. All I’ll say is, it’s better I make these mistakes than you! It’s not that it didn’t taste good, because it truly was amazing, but the brown rice did not absorb liquid like the white rice does, and the grain doesn’t make one single difference. Typically short grain rice is the rice of choice for risotto because of its ability to soak up liquids slowly while maintaining a slight firmness, which requires about twice the amount of liquid as long grain rice does. I knew this already, what I did not know was that short grain brown rice was going to take more than double the liquid and time needed. In hindsight, I’m not sure why I didn’t think of that but, you live and learn! I headed out to a different store and was able to find Arborio rice, made this recipe again, achieved the 30 minute mark, and have concluded that you should not substitute Arborio rice for any other type of rice, unless you want to crunch on it!
I’ve stuck with the classic preparation of risotto for this one, making just a few low FODMAP friendly risotto tweaks to it. In place of shallots, use garlic infused olive oil. Not a dairy fan? Swap out butter for vegan butter and vegan parm, it will work just as well. I’ve also used veggie stock instead of chicken in the event we have pescatarians eager to try. I used a homemade veggie stock (recipe coming soon!) but you can use your favorite chicken or veggie stock brand.
Don’t forget, if you make this recipe please let me know what you think in the comments below and tag your photos #PDLrecipes on Instagram!
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Ingredients
For the Risotto
1 1/2 cups Arborio rice
4 cups veggie or chicken stock
3 tbsp butter, divided
1 tbsp garlic infused olive oil
1 cup white cooking wine
1/4 cup parmesan cheese
pinch of salt
For the Scallops
1 lb fresh wild caught sea scallops (bay would also work but cooking time will vary)
1 tbsp butter
1 tbsp lemon juice
1-2 tbsp capers
parsley for garnish
- In a small sauce pot, heat stock until almost boiling then reduce heat to simmer to keep warm throughout the process.
- In a medium saucepan over medium-high heat, melt one tbsp of butter + add 1 tbsp garlic oil.
- Once butter is melted, add rice stirring to coat with a silicone spatula or wooden spoon. Allow rice to cook about 2-3 minutes until fragrant, stirring often to avoid burning.
- Add white wine and reduce heat to medium, stirring to incorporate allowing rice to soak up the wine.
- Once wine is absorbed, add one ladle full of stock to rice, stirring to incorporate, allowing rice to absorb. Repeat this process with stock until it is gone, about 20-30 minutes.
- Remove from heat + add remaining butter, salt + parmesan cheese, stirring again to incorporate.
- Cover risotto and heat 1 tbsp of butter in a non-stick frying pan over medium heat.
- Once butter is completely melted, add scallops to the pan and sear about 3 minutes on each side.
- Add lemon juice and capers to the pan, turn off the heat, cover and allow scallops to sit in covered pan while you plate the risotto, about 2 minutes.
- Garnish with parsley + additional parmesan if desired.
Low FODMAP Lemon Caper Scallop Risotto
Ingredients
For the Risotto
- 1 1/2 cups Arborio rice
- 4 cups veggie or chicken stock
- 3 tbsp butter divided
- 1 tbsp garlic infused olive oil
- 1 cup white cooking wine
- 1/4 cup parmesan cheese
For the Scallops
- 1 lb fresh wild caught sea scallops bay would also work but cooking time will vary
- 1 tbsp butter
- 1 tbsp lemon juice
- 1-2 tbsp capers
- parsley for garnish
Instructions
- In a small sauce pot, heat stock until almost boiling then reduce heat to simmer to keep warm throughout the process.
- In a medium saucepan over medium-high heat, melt one tbsp of butter + add 1 tbsp garlic oil.
- Once butter is melted, add rice stirring to coat with a silicone spatula or wooden spoon. Allow rice to cook about 2-3 minutes until fragrant, stirring often to avoid burning.
- Add white wine and reduce heat to medium, stirring to incorporate allowing rice to soak up the wine.
- Once wine is absorbed, add one ladle full of stock to rice, stirring to incorporate, allowing rice to absorb. Repeat this process with stock until it is gone, about 20-30 minutes.
- Remove from heat + add remaining butter, salt + parmesan cheese, stirring again to incorporate.
- Cover risotto and heat 1 tbsp of butter in a non-stick frying pan over medium heat.
- Once butter is completely melted, add scallops to the pan and sear about 3 minutes on each side.
- Add lemon juice and capers to the pan, turn off the heat, cover and allow scallops to sit in covered pan while you plate the risotto, about 2 minutes.
- Garnish with parsley + additional parmesan if desired.
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