This is seafood done the MW&B way: real ingredients, amazing proteins, big flavor, and no need to drown it in cream.
Serves: 4
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients
- 1 lb large shrimp, peeled and deveined
- 1½ lb mussels, scrubbed and debearded
- 1 tablespoon extra virgin olive oil
- 1 small shallot, finely chopped
- 4 garlic cloves, finely chopped
- 1 cup cherry tomatoes, chopped
- 1 tablespoon tomato paste
- ½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes
- ½ cup dry white wine or low-sodium seafood stock
- 1 cup low-sodium seafood or vegetable stock
- ½ cup light coconut milk or half-and-half
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh basil or oregano, chopped
- Black pepper
- Sea salt, optional and light
How to Make
Rinse the mussels under cold water. Scrub the shells and remove the beards. Throw away cracked mussels and any open mussels that do not close when tapped. After cooking, discard any mussels that do not open.
Heat olive oil in a wide pan over medium heat. Add the shallot and cook for 2–3 minutes until soft.
Add garlic, tomatoes, tomato paste, smoked paprika, and red pepper flakes. Cook for 3–4 minutes until the tomatoes soften and the base looks rich and glossy.
Pour in the wine or stock and simmer for 2 minutes.
Add the seafood stock and bring to a gentle simmer.
Add the mussels, cover, and cook for 4–5 minutes.
Add the shrimp, cover again, and cook for 3–4 minutes until the shrimp are pink and cooked through and the mussels have opened.
Turn the heat low. Stir in the coconut milk or half-and-half and warm gently for 1 minute. Do not boil.
Finish with parsley, basil or oregano, and black pepper. Taste before adding salt because shellfish and stock already bring a lot of sodium.
Serve warm in shallow bowls with extra broth spooned over the seafood.
Why This Fits the MW&B Lifestyle
This dish works because it is simple, protein-forward, nutrient-dense, and built from recognizable food. No powders. No bars. No “detox.” Just seafood, tomatoes, herbs, garlic, and a broth that tastes like amazing.
Shrimp is a lean protein source. USDA FoodData Central is the main U.S. government food-composition database, and USDA-derived shrimp data commonly lists cooked shrimp at about 99 calories and 24g protein per 100g.
Mussels add more than protein. They contribute minerals and marine fats, and the American Heart Association lists mussels among seafood options high in omega-3 fatty acids. AHA recommends eating 2 servings of fish per week, with a serving defined as 3 ounces cooked.
The tomato-garlic broth matters too. Tomato paste, herbs, paprika, shallot, and garlic build flavor without leaning on bottled sauces, excessive salt, or a heavy cream situation. Olive oil brings unsaturated fat and helps carry the flavor. The vegetables add color, antioxidants, and a little fiber.
This recipe connects with several MW&B pillars:
- Real Food First: seafood, tomatoes, garlic, herbs, olive oil.
- Build and Keep Muscle: shrimp and mussels create a high-protein meal.
- Reduce Harmful Inputs: homemade broth gives control over sodium and fat.
- Gut Health and Digestive Support: tomatoes, herbs, shallot, and garlic add plant variety.
- Healthy Skepticism: it is healthy without compromising flavor.
Nutritional Breakdown
Estimated per serving, based on 4 servings.
This estimate assumes 1 lb shrimp, 1½ lb mussels in shell, 1 tablespoon olive oil, ½ cup light coconut milk, tomatoes, tomato paste, stock, herbs, and aromatics. Exact numbers will vary depending on shrimp size, mussel yield, stock brand, coconut milk brand, and how much broth is consumed.
| Nutrition per serving | Estimate |
|---|---|
| Calories | ~280–350 kcal |
| Protein | ~35–42g |
| Carbohydrates | ~10–16g |
| Fiber | ~2–4g |
| Fat | ~9–14g |
| Saturated fat | ~2–5g |
| Sodium | ~650–950mg |
| Key nutrients | B12, selenium, zinc, iodine, iron |
| Omega-3 fats | Present, especially from mussels |
What the numbers mean
This is a high-protein, moderate-calorie seafood meal. That makes it useful for muscle maintenance, satiety, and recovery, especially in midlife when keeping muscle becomes less optional as we age.
The main thing to watch is sodium. Seafood, stock, and added salt can stack up quickly. The FDA Daily Value for sodium is 2,300mg, saturated fat is 20g, and dietary fiber is 28g for adults and children 4 years and older.
MW&B Serving Options
For a lighter meal, serve it as-is with steamed greens or roasted vegetables.
For a post-workout or more filling dinner, add ½ cup cooked rice, farro, or a slice of grilled sourdough for the broth. Not because carbs are magical, but because active bodies need fuel to preform at its best.
