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 serving provides 450 calories, 61 g of protein, 15 g of fat, and 15 g of net carbs.

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.  Saute until soft.
  • Add the stock and coconut milk and bring to a boil. Turn the heat down low.
  • Add the snapper, salmon, mussels, and prawns, 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, but do not break up the fish.
  • Garnish with chopped tomato and coriander and squeeze over the lime juice.

More

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