New England Boiled Dinner

New England Boiled Dinner is a hearty and flavorful dish that combines succulent seafood with vibrant vegetables, creating a comforting meal perfect for any occasion. This high-protein version features fresh fish and shellfish, ensuring a nutritious and satisfying experience.

Ingredients

• Water - 1.5 liters
• Potatoes - 300 grams, cubed
• Carrots - 200 grams, sliced
• Onion - 1 medium, quartered
• Celery - 2 stalks, chopped
• Corn on the cob - 1 ear, cut into halves
• Fresh cod fillet - 200 grams, cut into chunks
• Large shrimp - 200 grams, peeled and deveined
• Old Bay seasoning - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, cut into wedges for serving
• Fresh parsley - for garnish

Steps

1. In a large pot, bring 1.5 liters of water to a boil.
2. Add the cubed potatoes, sliced carrots, quartered onion, and chopped celery to the boiling water.
3. Season with Old Bay seasoning, salt, and black pepper. Reduce heat to medium and simmer for 15 minutes.
4. Add the corn on the cob and continue to cook for another 5 minutes.
5. Gently add the cod chunks and shrimp to the pot, stirring carefully to avoid breaking the fish. Cook for an additional 5-7 minutes, until the seafood is opaque and cooked through.
6. Remove from heat and drain the liquid, if desired. Serve hot, garnished with fresh parsley and lemon wedges.

Nutrition

• Calories: 450
• Protein: 38 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 180 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 6 g
• Water: 1.5 L

Health Benefits

• High in protein from seafood, supporting muscle health.
• Rich in vitamins and minerals from vegetables, promoting overall health.

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