What food has the highest lean protein content? Chicken or turkey, perhaps? Nope. It’s seafood – in particular white fish and shellfish – that has the best protein-to-calorie ratio of anything you’d stick on a plate, making it an ideal choice if you want to add lean muscle rather than flabby bulk. This simple chowder recipe from Michelin-starred chef Adam Gray features six types of seafood, offering a combined 41g of protein. Eat it often enough and you’ll be able to outlift Poseidon.
More protein packed, healthy recipes right here.
Ingredients (serves 4)
150g pollock fillet, cut into chunks / 150g cod fillet, cut into chunks / 150g haddock fillet, cut into chunks / 150g raw tiger prawns / 50g mussels / 50g clams / 100ml rapeseed oil / 1 onion, diced / 1 fennel bulb, diced / 3 garlic cloves, peeled and crushed / 1tsp smoked paprika / 400g canned chopped tomatoes / 750ml chicken stock / 2tbsp curly parsley, finely chopped / Salt and pepper to taste
To make
- Heat the oil in a large thick-bottomed saucepan.
- Add the onions and fennel to the pan and cook gently until the onion softens, then stir in the smoked paprika.
- Add the tomatoes and stock. Bring to the boil, then simmer for ten minutes.
- Reduce the heat and add the fish and shellfish. Simmer for four minutes or until the clams and mussels are opened and the fish is almost cooked through, then add the prawns and cook until they turn pink.
- Season with salt and pepper.
