Fish & Seafood Stew

This tasty stew with salmon, mussels, prawns and snapper is incredibly nutrient-dense. 

The seafood provides plenty of bioavailable protein, omega 3, potassium, copper, selenium, choline and vitamins B3, B5, B6, B12, D and E. A little bit of spinach fills in vitamin A and K1 while the other ingredients combine to create a super healthy taste sensation.

Macros 

One serve provides 450 calories, 61 g protein, 15 g fat, 15 g of net carbs and P:E = 2.0.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • A scant amount of olive oil
  • 1 small onion, finely diced
  • 1 clove of garlic, crushed
  • 2.5 cm (1 inch) of fresh ginger, peeled and finely diced
  • 1 small chilli, deseeded and sliced
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 1 cup stock (fish, chicken or vegetable)
  • 1 cup of coconut milk
  • 150 g salmon filet, diced large cubes
  • 200 g snapper filet, diced large cubes
  • 8 raw prawns, in the shell or peeled
  • 6 fresh mussels, cleaned in shells (discard any that are open before cooking, and closed after cooking)
  • 30 g spinach
  • 1 large tomato, deseeded and diced
  • A few sprigs of coriander/cilantro for garnish
  • 1 lime, zest and juice
  •  1 tsp fish roe (optional)

Directions 

  • Heat a frying pan to medium heat, add the olive oil, onion, garlic, ginger, chilli, lime zest, paprika, and ground cumin.  Sauté until soft.
  • Add the stock, coconut milk and bring to the boil. Turn the heat down low.
  • Add the snapper, salmon, mussels, prawns and cover with a lid, and simmer for 3 – 5 minutes.  The mussels should all open, discard any that do not open.
  • Add the spinach and gently stir through, so the soup wilts it but you do not break up the fish.
  • Garnish with chopped tomato, coriander and squeeze over the lime juice.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

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  • Sample Maximum Nutrient Density Meal Plan.

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