Cioppino

Gluten Free
Dairy Free
Health score
40%
Cioppino
34 min.
8
253kcal

Suggestions


Welcome to the delicious world of Cioppino, a seafood delight that perfectly captures the essence of coastal cuisine. This hearty Italian-American stew brims with an array of fresh, succulent seafood, making it a fantastic centerpiece for any meal. Whether you're hosting a festive dinner or enjoying a cozy lunch at home, Cioppino is sure to impress your family and friends.

What’s more, this recipe is both gluten-free and dairy-free, catering to a variety of dietary preferences without compromising on flavor. With its vibrant mix of flavors—from the subtle sweetness of fennel to the rich depth of tomatoes—Cioppino is as comforting as it is delectable. The combination of tender cod, plump shrimp, and fresh shellfish creates a symphony of tastes that dance on your palate, while the fragrant broth warms your soul.

Ready in just 34 minutes, this dish is both quick and satisfying, ideal for busy weeknights or leisurely weekend lunches. Each bowl is not only a feast for the senses but also packs a wholesome punch with a caloric breakdown that balances protein, fat, and carbs. So gather your ingredients, light up your stove, and embark on a culinary adventure with this delightful Cioppino recipe—your taste buds will thank you!

Ingredients

  • ounce bottled clam juice 
  • pound filets thick cut into 8 (2-inch) chunks ()
  • 0.3 teaspoon pepper red crushed
  • 3.5 cups fennel bulb thinly sliced ( 1 medium bulb)
  • 0.5 cup parsley fresh chopped
  •  garlic clove minced
  • pound shrimp deveined peeled
  • pound littleneck clams 
  • pound mussels scrubbed
  • tablespoons olive oil 
  • teaspoon oregano dried
  • 1.5 cups shallots thinly sliced (4 large)
  •  thyme sprigs 
  • 29 ounce tomatoes unsalted diced undrained canned
  • cup wine 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add fennel and next 3 ingredients (through garlic); saut 5 minutes or until fennel is tender.
  3. Add wine; cook, uncovered, 2 minutes. Stir in oregano, red pepper, and tomatoes. Bring to a boil; cover, reduce heat, and simmer 10 minutes.
  4. Add clam juice; return to a simmer.
  5. Add fish; cover and cook 3 minutes.
  6. Add clams and mussels; cover and cook 5 minutes or until shellfish open, adding shrimp in last 3 minutes of cooking time. Discard any unopened shells.
  7. Remove from heat. Discard thyme sprigs, and ladle seafood evenly into 8 shallow bowls. Ladle broth evenly over seafood.
  8. Sprinkle evenly with parsley.

Nutrition Facts

Calories253kcal
Protein43.06%
Fat21.28%
Carbs35.66%

Properties

Glycemic Index
34.88
Glycemic Load
3.4
Inflammation Score
-9
Nutrition Score
28.919130252755%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.41mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
8.11mg
Luteolin
0.35mg
Kaempferol
0.07mg
Myricetin
0.6mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:253.23kcal
12.66%
Fat:5.56g
8.55%
Saturated Fat:0.84g
5.22%
Carbohydrates:20.95g
6.98%
Net Carbohydrates:16.86g
6.13%
Sugar:8.71g
9.68%
Cholesterol:106.47mg
35.49%
Sodium:718.64mg
31.25%
Alcohol:3.09g
100%
Alcohol %:0.97%
100%
Protein:25.3g
50.61%
Vitamin B12:5.58µg
93.08%
Vitamin K:92.87µg
88.45%
Selenium:52.29µg
74.7%
Manganese:1.38mg
69.18%
Phosphorus:405.48mg
40.55%
Vitamin C:28.2mg
34.18%
Vitamin B6:0.58mg
29.08%
Potassium:972.15mg
27.78%
Iron:4.02mg
22.34%
Vitamin B3:3.92mg
19.58%
Magnesium:77.4mg
19.35%
Vitamin E:2.9mg
19.33%
Folate:70.07µg
17.52%
Fiber:4.1g
16.38%
Vitamin A:780.22IU
15.6%
Copper:0.31mg
15.44%
Calcium:135.71mg
13.57%
Vitamin B1:0.19mg
12.78%
Zinc:1.84mg
12.25%
Vitamin B2:0.2mg
12.02%
Vitamin B5:0.82mg
8.2%
Vitamin D:0.57µg
3.78%
Source:My Recipes