The Brainy Bite: Manhattan Seafood Stew

tonylsilvio
Jul 20
2 min read

Start your week with a Brainy Bite — a recipe designed to nourish your mindset as much as your body. Food that helps you focus, think clearly, and stay grounded through the week.

Eat well. Think better.

Why this recipe supports your brain health:

This tomato-based seafood stew is packed with depth, flavour, and brain-friendly ingredients:

White fish and shrimp offer lean protein and omega-3 fatty acids to support memory and cognitive function.
Carrots, garlic, and potatoes supply slow-burning energy and antioxidants for focus and stamina.
Jalapeño and orange zest promote circulation and alertness.
Cilantro helps with detox and digestion—crucial for mental clarity.

t’s hearty enough to satisfy but light enough to leave you energised for whatever challenge the week brings.

🍲 Manhattan Seafood Stew (Serves 6)

Prep Time: 10 minutes Cook Time: 23 minutes

Ingredients:

1½ tsp olive oil
1 large onion, peeled and diced
4 cloves garlic, minced
2 × 15 oz cans no-salt-added diced tomatoes (with juice)
2 medium potatoes, peeled and diced
2 cups vegetable broth
2 medium carrots, peeled and sliced
½ lb white-fleshed fish, cut into 1" chunks
1 jalapeño pepper, seeded and minced
1 bay leaf
¼ lb small shrimp, peeled
⅓ cup chopped fresh cilantro
½ tsp grated orange zest
½ tsp freshly ground black pepper

Method:

In a medium stockpot, heat oil over medium heat. Add onion and garlic and sauté for 3 minutes.
Add tomatoes (with juice), potatoes, broth, carrots, fish, jalapeño, and bay leaf. Stir to combine. Cover and simmer for 15 minutes.
Add shrimp, cilantro, orange zest, and pepper. Simmer 3–5 minutes more, until shrimp are pink.
Remove bay leaf and serve hot.

💡 Optional: Serve over brown rice or quinoa for an extra boost of fibre and fuel.