Cioppino

Dairy Free
Health score
58%
Cioppino
165 min.
6
804kcal

Suggestions


Indulge in the vibrant flavors of the sea with our delightful Cioppino, a classic Italian-American seafood stew that promises to transport your taste buds straight to the coast. This hearty dish is not only a feast for the senses but also a wholesome option, boasting a health score of 58 and being completely dairy-free. Perfect for a cozy lunch or an elegant dinner, Cioppino is sure to impress your family and friends.

With a rich base of tomatoes, aromatic herbs, and a splash of dry red wine, this stew is brimming with fresh seafood, including succulent shrimp, tender scallops, and sweet crab legs. Each bite is a celebration of the ocean's bounty, enhanced by the warmth of garlic and the subtle heat of red pepper flakes. The combination of flavors creates a comforting yet sophisticated dish that is perfect for any occasion.

Ready in just 165 minutes, this recipe serves six, making it an ideal choice for gatherings or family meals. Pair it with crusty focaccia or sourdough bread to soak up the delicious broth, and garnish with fresh basil for a touch of elegance. Whether you're a seasoned cook or a culinary novice, our Cioppino recipe is a wonderful way to explore the joys of seafood cooking. Dive into this delightful dish and savor the taste of the sea!

Ingredients

  • leaves basil fresh shredded whole
  • 0.5 teaspoon pepper black
  • 28 ounces canned tomatoes whole drained chopped canned
  • cup chicken broth 
  • cup bottled clam juice 
  • 18 small clams scrubbed (2-inch) ()
  • pound surimi crab sticks frozen thawed
  • 1.5 cups wine dry red
  • tablespoons basil fresh finely chopped
  • 0.3 cup parsley fresh finely chopped
  • large garlic clove minced
  •  bell pepper green cut into 1/4-inch dice
  • pound pacific halibut filets skinless red cut into 1 1/2-inch pieces
  • 0.3 cup olive oil 
  • medium onion finely chopped
  • teaspoon oregano dried crumbled
  • teaspoon pepper dried red hot
  • 1.5 teaspoons salt 
  • 0.8 pound scallops 
  • pound shells shelled deveined (16 to 20) (tails and bottom segent of shells left intact)
  • servings sourdough bread 
  • tablespoons tomato paste 
  •  turkish bay leaf 

Equipment

  • bowl
  • knife
  • pot
  • slotted spoon
  • tongs

Directions

  1. Cook garlic, onions, bay leaf, oregano, and red pepper flakes with salt and pepper in oil in an 8-quart heavy pot over moderate heat, stirring, until onions are softened, about 5 minutes. Stir in bell pepper and tomato paste and cook, stirring, 1 minute.
  2. Add wine and boil until reduced by about half, 5 to 6 minutes.
  3. Add tomatoes with their juice, clam juice, and broth and simmer, covered, 30 minutes. Season with salt and pepper.
  4. While stew is simmering, hack crab leg through shell into 2- to 3-inch pieces with a large heavy knife.
  5. Add crab pieces and clams to stew and simmer, covered, until clams just open, 5 to 10 minutes, checking every minute after 5 minutes and transferring opened clams to a bowl with tongs or a slotted spoon. (Discard any unopened clams after 10 minutes.) Lightly season fish fillets, shrimp, and scallops with salt and add to stew, then simmer, covered, until just cooked through, about 5 minutes. Discard bay leaf, then return clams to pot and gently stir in parsley and basil.
  6. Serve cioppino immediately in large soup bowls.
  7. Cooks' note: The stew without seafood can be made 1 day ahead. Cool, uncovered, then chill, covered. Bring to a simmer before adding seafood.

Nutrition Facts

Calories804kcal
Protein23.88%
Fat16.35%
Carbs59.77%

Properties

Glycemic Index
93.08
Glycemic Load
52.46
Inflammation Score
-9
Nutrition Score
41.724348109701%

Flavonoids

Petunidin
1.99mg
Delphinidin
2.51mg
Malvidin
15.74mg
Peonidin
1.11mg
Catechin
4.62mg
Epicatechin
6.4mg
Apigenin
5.4mg
Luteolin
1mg
Isorhamnetin
1.85mg
Kaempferol
0.3mg
Myricetin
0.58mg
Quercetin
8.27mg

Nutrients percent of daily need

Calories:804.23kcal
40.21%
Fat:13.86g
21.32%
Saturated Fat:2.22g
13.87%
Carbohydrates:114.02g
38.01%
Net Carbohydrates:105.9g
38.51%
Sugar:15.03g
16.7%
Cholesterol:60.59mg
20.2%
Sodium:1919.55mg
83.46%
Alcohol:6.3g
100%
Alcohol %:1.24%
100%
Protein:45.55g
91.11%
Selenium:117.89µg
168.41%
Manganese:1.51mg
75.66%
Phosphorus:701.44mg
70.14%
Vitamin B12:3.81µg
63.49%
Vitamin B3:12.12mg
60.6%
Vitamin K:63.41µg
60.39%
Vitamin B6:1.02mg
51.13%
Vitamin B1:0.73mg
48.54%
Vitamin C:39.46mg
47.82%
Copper:0.85mg
42.55%
Folate:154.47µg
38.62%
Potassium:1339.35mg
38.27%
Iron:6.59mg
36.62%
Magnesium:141.31mg
35.33%
Fiber:8.12g
32.5%
Vitamin B2:0.49mg
28.86%
Zinc:4.29mg
28.59%
Vitamin E:4.24mg
28.29%
Vitamin D:3.55µg
23.69%
Vitamin A:942.84IU
18.86%
Vitamin B5:1.5mg
15.02%
Calcium:146.9mg
14.69%
Source:Epicurious