Seafood Chowder

This seafood chowder, designed by one of our fellow Optimisers, Alys Henderson, demolished the nutrient density and satiety scoreboards with 66% protein and an abundance of vitamins, minerals, essential fatty acids, and a ton of other good stuff!  

It’s fascinating to see how people solve the puzzle of Nutritional Optimisation in our Micros Masterclass.  With no other criteria than nutrient density, Optimisers get creative!

This seafood chowder provides heaps of protein, almost every essential mineral, omega-3s, and vitamins B3, B5, B6, B12, D, E, and K2.  Meanwhile, the greens fill in the gaps of folate and vitamins A, C, and K1. 



One serving provides 212 calories, 35 grams of protein, 4 grams of fat and 7 grams of net carbs.


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


Makes 8 servings

  • 21 oz (600 grams) cauliflower, riced
  • 5.3 oz (150 g) carrot sticks
  • 8 cups (2 litres) of water 
  • 2 tbsp miso paste      
  • 0.14 oz (4 grams) chives, minced
  • 0.6 oz (16 g) parsley, minced
  • 0.15 oz (5 grams) mint, minced
  • 4.4 oz (125 grams) mackerel, canned
  • 3 oz (85 grams) oysters, canned  
  • 2.1 oz (60 grams) crab, pre-cooked or raw
  • 24 small-medium prawns raw or cooked or about 5 oz (144 grams)
  • 2.5 oz (74 grams) octopus, pre-cooked or raw
  • 5.8 oz (165 grams) shelled crayfish, cooked 
  • 3.5 oz (99 grams) mussels, pre-cooked or raw
  • 6 oz (170 grams) scallops, pre-cooked or raw
  • 9.7 oz (275 grams) haddock, pre-cooked or raw


  • Assemble non-seafood ingredients AND the canned mackerel and oysters. 
  • Place them into a large pot with the water and boil until all the vegetables are cooked. 
  • Blend the mixture thoroughly.  This gives the base for the seafood.
  • Assemble the other seafood ingredients. 
  • If it’s not already done, add the seafood to the boiling pot and cook it. 
  • Stir through it thoroughly. 
  • Serve and enjoy!