FEAST UPON AN ALL-THE-SEAFOOD STEW

EVERYONE'S GO-TO WINTER MEALS ARE SOUP AND BROTH. AND IT'S BEYOND BORING. SO WHY NOT TAKE THAT SAME POT AND FILL IT INSTEAD WITH A STEW SWIMMING WITH CHUNKS OF FISH AND SHELLFISH? SERVED WITH A RIB-STICKING SIDE DISH, THIS ITALIAN STEW (CALLED CIOPPINO) WILL DELIVER 30 GRAMS OF MUSCLE-BUILDING PROTEIN AND 10 GRAMS OF STOMACH-FILLING FIBRE.

- DOUGLASS WILLIAMS AND PAUL KITA

30G THE PROTEIN

Chicken breast isn't the only lean protein. Seafood is a smart low-calorie, high-protein option, too. In this recipe, just one 170g serving of any of the fish or shellfish contains at least 23 grams of protein and, at most, 291 calories. Plus, they have way more flavour than chicken breast.

BUY IT

You can get the whitefish and scallops fresh or frozen, but always purchase clams and mussels fresh and in their shells. It's a matter not only of flavour (fresh shellfish is alive when you buy it) but also of texture: frozen shellfish can cook up too chewy.

COOK IT

1. Preheat the broiler to high. Place the tomatoes, cut side up, on a foil-lined baking sheet. Season with salt and pepper. Transfer to the oven and broil till moderately charred, about 5 minutes. Remove and set aside.