Holistic Nutrition Recipe: Healthy Seafood Paella

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Spanish food is definitely a favourite of mine. In particular, whenever I see Paella on a menu it is always my first pick.

One issue with most international dishes is the oils are that are used to cook them. Ideally, your better off cooking with a saturated fat like coconut oil or butter, then finishing your dish with olive oil once it is removed from the heat. Saturated fats, unlike the monounsaturated fats found in olive oil and canola, have a much harder time breaking down under heat, meaning your body can make better use of them. Heat a monounsaturated fat for a period of time and this lovely strand of fat breaks down before it enters the body, looking like a tattered thread on a knit sweater.

Your body will make use of it, but this fat in particular won’t perform at optional function when heated. There’s a reason why these monounsaturated fats are tucked away and protected in plant fibres.

Restaurants, however, go for flavour and convenience not optional nutrition. So he’s one of my favourite dishes cooked in coconut oil and finished in olive oil for the flavour.


Healthy Seafood Paella

Makes eight one-cup servings


  • 1/2 cup dry white wine
  • 1/4 tsp saffron threads, crushed (optional)
  • 1/4 lbs large shrimp, peeled and deveined
  • 1/2 lbs white fish fillets, cut into 1-inch pieces
  • 1/2 lbs squid, cut into 1/2-inch-thick slices or squid rings
  • 1/4 tsp sea salt
  • 2 Tbsp of coconut oil
  • 2 Tbsp olive oil virgin olive oil
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped onion
  • 4 garlic cloves, minced
  • 2 1/2 tsp paprika
  • 1 cup tomato, chopped
  • 1 1/2 cups uncooked short-grain rice
  • 1 lb small mussels (option to leave the shell on or off)


Cook the rice in a separate pot until soft.

Boil muscles in a pot until shells break open.

Bring the wine, and saffron threads to a simmer in a small sauce pan, set aside.

Add one tablespoon of coconut oil to a pan and saute the fish, shrimp and squid for two minutes over medium heat. Once done place the ingredients in an separate bowl.

Heat remaining tablespoon of coconut oil adding peppers, onion, garlic and paprika over medium high heat for three minutes, then add in the tomatoes. Stir in rice and the wine saffron mix, turn the heat high for three minutes. Turn down the heat and add the fish for two minutes. After the fish is mixed in, remove from the heat stirring the olive oil in and adding the muscles on top.

Recipe by Josh Stryde, nutrition coach and personal trainer at Edgemont World Health.


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