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PT NUTRITION SOUP UP FOR STRENGTH THIS ITALIAN SEAFOOD STEW PACKS PROTEIN AND ESSENTIAL NUTRIENTS, AND KEEPS YOUR POST -WORKOUT NOURISHMENT INTERESTING. WHAT YOU’LL NEED 1 tbsp olive oil 1 bulb fennel, diced (keep the fronds) 1 medium onion, diced 4 garlic cloves, roughly chopped ½ tsp fennel seeds ½ tsp red pepper flakes 1 can (28oz) whole peeled tomatoes 12oz clam juice 1 cup chicken stock 1½ cup red wine (pinot noir) 2 bay leaves ½ tsp dried thyme Salt and freshly ground pepper to taste 500g firm white fish, such as halibut or cod 250g medium shrimp, peeled and deveined 12 to 16 mussels, scrubbed and debearded MINUTES 0-10 Heat olive oil in a large saucepan or pot over medium heat. Add the fennel, onion, garlic, fennel seeds and red pepper flakes, and saute for about 5 minutes until the vegetables are soft. MINUTES 11-18 Lightly crush the tomatoes with your fingers (careful – the juice may splatter from inside them) and discard the remaining juice from the can. Add the tomatoes to the pan, along with the clam juice , chicken stock, wine, bay leaves and thyme, and bring to a simmer. Cook for 5 minutes, taste, and adjust the seasoning with salt and black pepper. MINUTES 19-25 Place the fish, shrimp and mussels in the pan. Cook for about 5 minutes, until the fish is firm, the shrimp are pink and the mussels are open. Serve with the reserved fennel fronds for garnish. MAKES 4 SERVINGS Per serving: 436 calories, 48g protein, 24g carbohydrates (5g fibre), 10g fat, 1,000mg sodium. Like all live shellfish, mussels should be cooked the same day you buy them. Store them in the back of the fridge until ready to cook, then scrub each with a stiff-bristled brush under cool running water to remove sand and grit. They should close when you scrub them. Discard any that stays open. If they have beard-like attachments, pull those off before cooking. R E C I P E L I S A S H I F O O D & P R O P S T Y L I N G S U S A O T T O V I A O & R I C H I E O W I N G S / B O T H F R O H A L L E Y R E S O U R C E S 11 4 OCTOBER 2013 MENSHEALTH.COM.SG
