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Seafood Stew

In honor of it being Lent, I thought this week I would make something seafood-focused. This is somewhat of a cross between a stew and a soup, but it is shockingly low in calories, packed full of protein, and actually gets better the longer it sits, so it is excellent for leftovers and meal prep. Let’s get to cooking!

 

Ingredients:

  • 1 Tablespoon Coconut Oil
  • 2 Celery Stalks, diced
  • 1 Onion, diced
  • 4 Carrots, peeled and chopped
  • 1 Bag of frozen peas
  • 1.5 pounds Baby potatoes, peeled and chopped
  • 4 Cups Chicken Broth
  • 1 pound Bay Scallops (these are the small ones)
  • 1 pound any white fish (I used flounder)
  • ½ pound Clams (canned are fine here)
  • 1 Cup Clam juice or fish stock (optional, but really good)
  • 3 oz. white wine, such as Pinot Grigio
  • ½ Cup 2% milk

Method:

  1. Melt the coconut oil in a large dutch oven or soup pot. Add onion, celery, and carrots, and cook until the onion becomes translucent. Season with salt and pepper.
  2. Add potatoes and cook until the vegetables just start to brown.
  3. Add the white wine and cook until you no longer smell alcohol.
  4. Add in the chicken stock, clam juice or fish stock, if using, and bring to a boil. Reduce heat to a simmer, and cook until potatoes are tender, about 20 minutes.
  5. Add in the fish, clams, and scallops. Let simmer for 5 minutes.
  6. Add in frozen peas and heat through. After peas have heated, add milk and allow soup to simmer just long enough to heat the milk. Check for salt and pepper, and season to taste.
  7. Serve in bowls with lemon wedges and tabasco sauce on the side. If you just crushed a workout at Summit Strength, have some sourdough baguette to dip!

 

Nutrition: Whole Batch (note: using different types of milk, fish, or clams may change the nutrition slightly. This is from MyNutritionPal app)

 

  • Calories: 2,055
  • Carbohydrate: 151 grams
  • Protein: 235 grams
  • Fat: 52 grams

 

 

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