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Muscle Building Seafood Chowder

recipe 30 min
Total 602 Kcal 59 g protein 58 g carbs 17 g fat

Ingredients for serving

  • 100 g Fish, cod, Pacific, untreated, .. 1 x unit (100g)
  • 100 g Prawns, raw, uncooked cleaned .. 1 x pack(100), 12 prawns (100g)
  • 101 g Celery, raw 1 x cup chopped (101g)
  • 110 g Onions, raw 1 x medium (2-1/2" dia) (110g)
  • 20 g coconut cream 1 x teaspoon (20g)
  • 15 g Nuts, coconut milk, canned .. 1 x tbsp (15g)
  • 7 g chopped Garlic 1 x tbsp (7.15g)
  • 18 g Sauce, fish, ready-to-serve 1 x tbsp (18g)
  • 10 g Parsley, fresh 1 x sprigs (10g)
  • 2 g Spices, thyme, dried 1 x tbsp, leaves (2.7g)
  • 0 g Salt, table 1 x dash (0.4g)
  • 6 g Spices, pepper, black 1 x tbsp, ground (6.9g)
  • 233 g Soup, stock, fish, home-prepared 1 x cup (233g)
  • 85 g Yogurt, Greek, plain, nonfat 0.5 x container (170g)
  • 1 g Oil, coconut

Instructions

  • In a deep sauce pan, add fish stock, onions, celery and chopped garlic and cook until soft with lid on.
  • Meanwhile in a non stick frying pan cook cod with little oil for five minutes.
  • Whisk together greek yogurt, coconut cream, fish sauce, herbs and spices, Add to the celery and onion mixture.
  • Add fried cod, prawns, and coconut milk to this and let it simmer for 10 minutes on low heat while stirring occasionally.
  • Add fresh parsley mix and serve hot.

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