Health Library

Ingredients:

• 1 pound large shrimp or white fish
• 4 cups seafood stock
• 3 tablespoons olive oil
• 2 cups chopped leeks (about 3 leeks)
• 1 tablespoon chopped garlic
• 4 tablespoons unsalted butter or coconut oil
• 1/4 cup white whole wheat flour
• 2 cups unsweetened coconut milk
• 1/3 cup tomato paste
• 1 teaspoon black pepper

Directions:

1. Heat olive oil in large pot and add leeks. Cook them for 10 minutes over low to medium heat.
2. Add garlic and cook 1 more minute.
3. Add shrimp or fish and cook over medium to low heat for 3 minutes, stirring occasionally.
4. Transfer the shrimp and leeks into a food processor fitted with a steel blade and process until coarsely puréed.
5. In the same pot, melt butter/coconut oil. Add flour and cook over medium-low heat for 1 minute, stirring with a wooden spoon. Add the coconut milk and cook, stirring with a whisk, until thickened, about 3 minutes.
6. Stir in the pureed shrimp, the stock, tomato paste, salt and pepper and heat gently until hot but not boiling. Season to taste and serve.

Yield:

6 servings

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

As a low calorie, high source of lean protein, seafood is a great food to incorporate into your diet. Seafood is also a good source of vitamins and minerals like zinc, which are essential for supporting a healthy immune system.

In this recipe, we use leeks to add a delicious flavor. Leeks are high in iron and perfect for adding flavor to any soups and stews without adding a lot of calories.

To make this recipe gluten-free, choose brown rice or quinoa flour in place of white whole wheat. To add more calories, include full fat coconut milk.