The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Crab & Fennel Risotto with Courgette & Rocket
Bring restaurant quality to the dinner table, with our crab risotto. Our new, sustainably-sourced white crab meat simmers with brown rice, fragrant fennel and courgette. Fresh rocket and parsley bring the greens. Top with white crab, dressed in fresh lemon zest. That's it, dinner's ready!
5 plants
Low sat fat
Serving size
Ingredients
- 40g rocket
- 20g italian hard cheese (Eggs, Milk) (cow's milk, salt, microbial rennet, preservative (lysozyme protein from egg).)
- 10g vegetable stock powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 250g cooked short grain brown rice (Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
- ½ tsp chilli flakes
- 100g white crab meat (Crustaceans) (white crab meat)
- 3 garlic clove
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lemon
- 1 courgette
- 1 fennel
Nutritional Information
Calories: 471
Protein: 22g
Carbs: 59g
Fat: 18g
Ingredients
- 3 garlic clove
- 1 handful of fresh flat-leaf parsley (use half)
- 0.5 tsp chilli flakes (use half)
- 10g vegetable stock powder (use half) (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 20g italian hard cheese (use half) (Eggs, Milk) (cow's milk, salt, microbial rennet, preservative (lysozyme protein from egg).)
- 1 courgette (use half)
- 250g cooked short grain brown rice (use half) (Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
- 1 unwaxed lemon (use half)
- 40g rocket (use half)
- 100g white crab meat (use half) (Crustaceans) (white crab meat)
- 1 fennel (use half)
Nutritional Information
Calories: 479
Protein: 23g
Carbs: 60g
Fat: 18g
Crab & Fennel Risotto with Courgette & Rocket
Bring restaurant quality to the dinner table, with our crab risotto. Our new, sustainably-sourced white crab meat simmers with brown rice, fragrant fennel and courgette. Fresh rocket and parsley bring the greens. Top with white crab, dressed in fresh lemon zest. That's it, dinner's ready!
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Cooking Instructions
Before you start
- Pull out a large frying pan, a small bowl, a grater & a measuring jug
Get started
- Trim and thinly slice the fennel. Dice the courgette into 1cm chunks
- Heat the large frying pan with 1 tbsp oil on medium heat. Once hot, add the fennel and cook for 6-8 mins, until softening. Season with salt. Add a splash of water to prevent burning
- Add the courgette and cook for a further 6 mins, until charred and soft. Season with salt and pepper
Finish the prep
- Meanwhile, zest half the lemon, then cut into wedges. Roughly chop the parsley. Finely chop or grate the garlic. Finely grate the cheese
- In the small bowl, combine the crab with a pinch of lemon zest, one-quarter of the parsley and a pinch of salt and pepper
Risotto time
- Stir the garlic and half the chilli flakes (for those who'd like the heat) into the pan and cook for 1 min, then stir in the rice, breaking it up with a spoon
- Add the stock powder and 300ml water, bring to a boil and simmer for 3-4mins, until reduced slightly
- Stir three-quarters of the cheese and the remaining parsley into the risotto. Add a pinch of lemon zest, a squeeze of lemon juice and season with salt and pepper to taste
Plate up
- Share the risotto between bowls, topped with the dressed crab. Serve the rocket on the side, drizzled with 1 tsp olive oil, salt and pepper. Sprinkle with the remaining cheese and chilli flakes (for those who'd like the heat). Serve with the remaining lemon wedges
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