High Protein Hearty Seafood Soup

Dive into a bowl of pure coastal comfort with this High Protein Hearty Seafood Soup, a wholesome and satisfying recipe bursting with fresh, oceanic flavors. Packed with nutrient-dense ingredients like tender shrimp, briny clams, and flaky white fish, this seafood medley is steeped in a savory tomato-based broth enriched with aromatics like garlic, onion, and celery. Simmered with herbs and a splash of fish stock, the soup delivers both depth and brightness, thanks to a final garnish of fresh parsley and zesty lemon wedges. Ready in just an hour, this protein-packed dish is perfect for cozy weeknight dinners or impressing guests with its rustic charm. Serve it hot, paired with crusty bread or a fresh side salad, for a nourishing meal that feels like a seaside escape.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and saute for 3-4 minutes until translucent.

Step 3

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Stir in the diced celery, carrot, and red bell pepper, and cook for 5 minutes until softened.

Step 5

Add the tomato paste and mix well, cooking for another 2 minutes.

Step 6

Pour in the crushed tomatoes and fish stock (or clam juice). Stir to combine.

Step 7

Add the bay leaf, dried thyme, sea salt, and black pepper. Bring the mixture to a simmer.

Step 8

Cover the pot and let it simmer for 15 minutes to meld the flavors.

Step 9

Add the shrimp, clams in their shells, and white fish fillet pieces to the pot. Stir gently.

Step 10

Cover again and let the soup simmer for another 8-10 minutes, or until the clams have opened and the seafood is cooked through.

Step 11

Discard any unopened clams and the bay leaf.

Step 12

Stir in the fresh parsley and adjust seasoning to taste.

Step 13

Serve the soup hot with lemon wedges on the side for squeezing over each bowl.

Nutrition Facts

Serving size	3776.3 grams (3776.3g)

Amount per serving	% Daily Value*
Calories	2209

Total Fat 76.50g	98%
Saturated Fat 13.30g	67%
Polyunsaturated Fat 16.00g
Cholesterol 733mg	244%
Sodium 6394mg	278%
Total Carbohydrate 135.20g	49%
Dietary Fiber 28.70g	102%
Total Sugars 49.80g
Protein 236.80g	474%

Vitamin D 9IU	45%
Calcium 953mg	73%
Iron 23mg	126%
Potassium 6517mg	139%

*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.

Source of Calories

Fat: 31.6%

Protein: 43.5%

Carbs: 24.8%