High Protein Hearty Seafood Soup
Dive into the rich, savory goodness of High Protein Hearty Seafood Soup, a nutrient-packed dish perfect for seafood lovers seeking a satisfying meal. Brimming with shrimp, tender clams, and flaky white fish, this wholesome recipe combines vibrant vegetables like celery, carrots, and red bell peppers with a robust tomato-based broth infused with fish stock and aromatic spices. Not only does this soup deliver a punch of bold flavors, but it also boasts an impressive protein content, making it ideal for fueling your day. With its quick prep time and elegant presentation garnished with fresh parsley and a squeeze of lemon, this dish is a perfect centerpiece for casual dinners or special gatherings. Whether you're craving comfort or aiming for a healthy, low-carb alternative, this seafood soup checks all the boxes.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 diced celery stalks
- 1 large, diced carrot
- 1 diced red bell pepper
- 3 tablespoons tomato paste
- 1 can (28 ounces) crushed tomatoes
- 4 cups fish stock or clam juice
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.5 pound, peeled and deveined shrimp
- 1 pound, in shells, cleaned clams
- 1 pound, such as cod or halibut, cut into bite-sized pieces white fish fillet
- 0.25 cup, chopped fresh parsley
- 1 cut into wedges lemon
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and saute for 3-4 minutes until translucent.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the diced celery, carrot, and red bell pepper, and cook for 5 minutes until softened.
Add the tomato paste and mix well, cooking for another 2 minutes.
Pour in the crushed tomatoes and fish stock (or clam juice). Stir to combine.
Add the bay leaf, dried thyme, sea salt, and black pepper. Bring the mixture to a simmer.
Cover the pot and let it simmer for 15 minutes to meld the flavors.
Add the shrimp, clams in their shells, and white fish fillet pieces to the pot. Stir gently.
Cover again and let the soup simmer for another 8-10 minutes, or until the clams have opened and the seafood is cooked through.
Discard any unopened clams and the bay leaf.
Stir in the fresh parsley and adjust seasoning to taste.
Serve the soup hot with lemon wedges on the side for squeezing over each bowl.
Nutrition Facts
Calories |
352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 144 mg | 48% | |
| Sodium | 1181 mg | 51% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 9.4 g | ||
| Protein | 44.1 g | 88% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 138 mg | 11% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 1032 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
