Serves: 2
Protein: ~45–50g per serving (depending on fish)
Ingredients
Protein
250 g shrimp, peeled & deveined
300 g white fish fillet (cod, haddock, tilapia, or pollock)
Creamy Sauce (high-protein swap)
¾ cup non-fat Greek yogurt
¼ cup light cream or half-and-half (optional; keeps it silky)
2 tbsp grated Parmesan cheese
Flavor Base
1 tbsp olive oil or butter
3 cloves garlic, minced
1 small shallot or onion, finely chopped
½ tsp smoked paprika
½ tsp dried thyme or Italian seasoning
Salt & black pepper, to taste
Red chili flakes (optional)
Extras
1 tbsp lemon juice
¼ cup fresh parsley or dill, chopped
Instructions
Season the seafood
Lightly season shrimp and fish with salt, pepper, and paprika.
Sear the fish
Heat oil in a skillet over medium heat.
Cook fish fillets 3–4 min per side until flaky. Remove and set aside.
Cook shrimp
In the same pan, add shrimp and cook 1–2 min per side until pink. Remove.
Build the sauce
Lower heat. Add garlic and shallot; sauté 30–60 sec until fragrant.
Stir in Greek yogurt, light cream, Parmesan, thyme, and chili flakes.
Combine
Gently return fish and shrimp to the pan. Spoon sauce over seafood.
Simmer on low for 2–3 min (don’t boil or yogurt may split).
Finish
Add lemon juice and fresh herbs. Taste and adjust seasoning.
Serving Ideas
Over cauliflower rice or zucchini noodles (low-carb)
With quinoa or lentil pasta for extra protein
Paired with steamed broccoli or asparagus
Protein Boost Tips
Add extra shrimp or scallops
Stir in unflavored whey or casein (1–2 tbsp) at the end for sneaky protein
Use Skyr instead of Greek yogurt for even more protein
