Recipes › Main Course › Italian Seafood Protein Bowl Recipe

Italian Seafood Protein Bowl Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian Seafood Protein Bowl combines fresh Mediterranean ingredients with lean proteins to deliver a nutrient-dense meal inspired by coastal Italian cuisine. Featuring wild-caught fish, shrimp, and legumes over whole grains, this bowl provides over 35g of protein per serving while honoring traditional Italian flavors with lemon, olive oil, and fresh herbs.

Ingredients

• 200g wild-caught cod fillets
• 150g large shrimp, peeled and deveined
• 100g cooked white beans (canned, drained, or homemade)
• 80g farro or barley, uncooked
• 2 medium zucchini, sliced lengthwise
• 150g cherry tomatoes, halved
• 2 cloves garlic, minced
• 30ml extra virgin olive oil
• 15ml fresh lemon juice
• 10g fresh parsley, chopped
• 5g fresh basil, chopped
• 2g sea salt
• 1g black pepper
• 1/4 teaspoon red pepper flakes

Instructions

1. Cook farro in 240ml salted boiling water for 25 minutes until tender, then drain and season with 5ml olive oil and half the lemon juice.

2. While farro cooks, heat a large cast-iron or stainless steel skillet over medium-high heat with 10ml olive oil.

3. Season cod fillets with salt, pepper, and red pepper flakes on both sides. Place skin-side down in the hot skillet for 4 minutes until skin crisps, then flip and cook 3 minutes more until cooked through.

4. Transfer cooked cod to a clean plate. In the same skillet, add shrimp with a pinch of salt and cook for 2 minutes per side until pink and firm.

5. Add minced garlic to the skillet and cook for 30 seconds until fragrant, then add zucchini slices and sauté for 4 minutes until lightly charred and tender-crisp.

6. Add cherry tomatoes and white beans to the skillet, tossing gently for 2 minutes until tomatoes begin to soften.

7. Remove skillet from heat. Flake the cod into bite-sized pieces and return to the skillet along with the shrimp.

8. Divide cooked farro between two bowls, then top each with half the seafood and vegetable mixture.

9. Drizzle each bowl with remaining 5ml olive oil and 7.5ml lemon juice. Garnish with fresh parsley, basil, and a crack of black pepper.

Substitutions

• Replace cod with halibut, sea bass, or sustainable Atlantic mackerel for similar protein and texture
• Substitute farro with quinoa, brown rice, or millet for gluten-free options
• Use canned chickpeas or lentils instead of white beans for additional fiber and protein variety
• Replace shrimp with scallops or mussels for alternative shellfish protein sources

Tips

• Pat seafood dry before cooking to achieve better browning and prevent sticking; moisture is the enemy of a good crust
• Use a seafood thermometer to ensure cod reaches 63°C (145°F) internal temperature for food safety without overcooking
• Prepare and measure all ingredients before cooking, as the actual cooking window is rapid and timing is critical for tender seafood
• Store leftovers in an airtight container for up to 2 days; reheat gently in a 160°C (320°F) oven to avoid toughening the fish

This bowl draws inspiration from Italian Mediterranean coastal traditions where fresh seafood, legumes, and whole grains form the foundation of everyday meals. The combination of protein-rich fish with beans reflects the Italian philosophy of using simple, whole ingredients to create balanced, sustained nourishment.

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