Cioppino

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Cioppino
45 min.
6
347kcal

Suggestions


If you're looking for a delightful seafood dish that brings the taste of the ocean straight to your dinner table, then Cioppino is the answer! This classic Italian-American stew, traditionally hailing from San Francisco, is not only a feast for the senses but also offers a wealth of health benefits. Bursting with fresh flavors and a medley of seafood, it’s an experience you won't want to miss.

What makes this Cioppino truly exceptional is its commitment to health. With a stellar health score of 100, it's gluten-free and dairy-free, catering to various dietary preferences while delivering a hearty meal. In just 45 minutes, you can treat yourself and your loved ones to this vibrant dish, perfect for lunch or a cozy dinner. Each bowl is packed with rich seafood, aromatic vegetables, and a hint of red wine, creating a warm, satisfying experience.

Imagine the enticing aroma of sautéed garlic and onions, mingling with fresh tomatoes and herbs, as you prepare this delightful stew. The combination of mussels, fish, and spices creates a harmonious symphony of flavors that dance on your palate. Topped with a sprinkle of fresh parsley and served with a wedge of lemon, this dish not only looks beautiful but also nourishes the body and soul. Indulging in a bowl of Cioppino is more than just a meal; it's a culinary adventure that will leave you yearning for more. So gather your ingredients and get ready to whip up a seafood masterpiece!

Ingredients

  • 0.8 cup carrots sliced
  • cup carrots finely chopped
  • 1.5 cups celery sliced
  • pound fish bones 
  • 0.3 cup parsley fresh chopped
  • tablespoon thyme leaves fresh chopped
  •  garlic cloves minced
  •  garlic cloves minced
  •  lemon wedges 
  • 1.3 pounds mussels scrubbed
  • 1.5 teaspoons olive oil 
  • tablespoons olive oil 
  •  onion peeled quartered
  • 1.5 cups onion thinly sliced
  • tablespoons oregano fresh chopped
  • bunch parsley 
  • 0.5 cup pinot noir chocolate brownies dry red
  • 18 ounce snapper white red firm cut into 1-inch pieces
  • 0.5 teaspoon saffron threads crushed
  • 0.5 teaspoon salt 
  • teaspoon sugar 
  •  thyme sprigs 
  • cups tomatoes peeled seeded chopped
  • tablespoons tomato paste 
  • cups water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sieve
  • dutch oven

Directions

  1. To prepare stock, heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat.
  2. Add celery and next 4 ingredients (through quartered onion); saut 4 minutes.
  3. Add thyme, parsley, and bones.
  4. Pour 5 cups water over mixture; bring to a boil. Reduce heat, and simmer 30 minutes. Strain stock through a sieve into a bowl; discard solids.
  5. To prepare soup, wipe pan dry with a paper towel.
  6. Heat 2 tablespoons oil in pan over medium-high heat.
  7. Add 1 cup carrot, sliced onion, and 4 garlic cloves; saut 4 minutes. Stir in tomato and next 4 ingredients (through salt); cook 1 minute.
  8. Add wine; bring to a boil. Cook 8 minutes or until liquid almost evaporates. Stir in stock; bring to a boil. Stir in mussels and fish. Cover and cook over medium-high heat 4 minutes or until mussels open and fish flakes easily when tested with a fork or until desired degree of doneness; discard any unopened shells.
  9. Remove from heat; stir in 1/3 cup parsley, oregano, and 1 tablespoon thyme.
  10. Serve immediately with lemon wedges.

Nutrition Facts

Calories347kcal
Protein47.72%
Fat26.34%
Carbs25.94%

Properties

Glycemic Index
109.88
Glycemic Load
5.1
Inflammation Score
-10
Nutrition Score
42.833043513091%

Flavonoids

Petunidin
0.66mg
Delphinidin
0.84mg
Malvidin
5.25mg
Peonidin
0.37mg
Catechin
1.54mg
Epicatechin
2.13mg
Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
28.45mg
Luteolin
1.96mg
Isorhamnetin
2.93mg
Kaempferol
0.76mg
Myricetin
2.16mg
Quercetin
12.84mg

Nutrients percent of daily need

Calories:347.1kcal
17.35%
Fat:10.09g
15.52%
Saturated Fat:2.06g
12.86%
Carbohydrates:22.36g
7.45%
Net Carbohydrates:16.84g
6.12%
Sugar:8.46g
9.4%
Cholesterol:93.82mg
31.27%
Sodium:638.76mg
27.77%
Alcohol:2.1g
100%
Alcohol %:0.39%
100%
Protein:41.12g
82.23%
Vitamin K:242.08µg
230.56%
Vitamin A:7836.01IU
156.72%
Vitamin B12:8.32µg
138.69%
Selenium:90.2µg
128.85%
Manganese:2.14mg
107.19%
Vitamin C:51.51mg
62.44%
Phosphorus:444.53mg
44.45%
Vitamin B3:8.62mg
43.12%
Potassium:1260.59mg
36.02%
Iron:6.07mg
33.73%
Vitamin D:4.98µg
33.2%
Vitamin B6:0.62mg
31.02%
Folate:119.78µg
29.94%
Magnesium:103.12mg
25.78%
Fiber:5.52g
22.08%
Vitamin E:3.25mg
21.69%
Vitamin B2:0.35mg
20.42%
Copper:0.38mg
19.06%
Vitamin B1:0.27mg
17.89%
Calcium:162.73mg
16.27%
Vitamin B5:1.49mg
14.93%
Zinc:1.97mg
13.12%
Source:My Recipes