Eating Clean Challenge: 25 Whole Food Recipes To Eat Better, Look Great, and Become Healthy - Paul Wilson (2016)

High Protein Creamy Fish Stew

(Prep Time: 10 min | Cooking Time: 30 min | Servings 6)



·               1 pound  of shrimp, shells reserved

·               12 ounces of cod fillets, cut into chunks

·               2 ½ cups of low sodium chicken

·               1 cup of low fat milk

·               8 baby red potatoes, rinsed and halved

·               2 medium tomato, diced

·               2 shallots, peeled and minced

·               1 ½ tablespoons of brown rice flour

·               2 teaspoon of olive oil

·               Black pepper

·               Salt


1.      Heat the oil in a large saucepan and sauté in it the shallot for 3 min then flour with a pinch of salt and pepper.

2.      Sauté them for another 2 min then add in the broth gradually while whisking all the time until the flour dissolves.

3.      Add in the potatoes and bring them to a boil then lower the heat and simmer it for 4 min with the cover on.

4.      Add the cod chunks and simmer them for 5 min then stir in the shrimp and simmer them for another 5 min.

5.      Once the time is up, stir in the rest of the ingredients and adjust the seasoning of the stew then simmer it for another 3 min.

6.      Serve your stew warm and enjoy.

Make it tastier:

To make it tastier, add ½ teaspoon of Italian seasoning to the stew and enjoy.

(Calories: 255 | Total Fat: 5 g | Protein: 30 g| Total Carbs: 14 g)