Cioppino-Style Seafood Stew

Gluten Free
Dairy Free
Health score
42%
Cioppino-Style Seafood Stew
45 min.
4
243kcal

Suggestions


Indulge in the vibrant flavors of the sea with this delightful Cioppino-Style Seafood Stew, a dish that brings the essence of coastal cuisine right to your kitchen. Perfectly gluten-free and dairy-free, this hearty stew is not only a feast for the senses but also a healthy option for those mindful of their dietary choices.

Imagine the aroma of sautéed garlic and onions wafting through your home as you prepare this quick and easy meal, ready in just 45 minutes. The combination of fresh mussels, succulent sea scallops, and tender shrimp creates a symphony of textures and tastes that will transport you to a seaside restaurant with every bite. The addition of diced tomatoes and clam juice adds a rich depth to the broth, while a hint of crushed red pepper provides a gentle kick that elevates the dish to new heights.

This Cioppino-Style Seafood Stew is not just a meal; it’s an experience to share with family and friends. Whether you’re enjoying it for lunch, dinner, or as a main course, this dish is sure to impress. With only 243 calories per serving, you can savor the flavors without any guilt. So gather your ingredients, fire up your Dutch oven, and get ready to dive into a bowl of this delicious seafood delight!

Ingredients

  • 1.5 teaspoons bottled garlic minced
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup bottled clam juice 
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup parsley fresh chopped
  • pound mussels scrubbed
  • 1.5 tablespoons olive oil 
  • 0.5 cup onion 
  • ounces scallops 
  • ounces shrimp deveined peeled

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat olive oil in a Dutch oven over medium-high heat.
  2. Add onion, garlic, and red pepper to pan; saut for 2 minutes.
  3. Add mussels, scallops, and shrimp to pan; saut for 1 minute. Stir in 1/2 cup clam juice, parsley, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until mussels open, and discard any unopened shells.

Nutrition Facts

Calories243kcal
Protein44.37%
Fat27.41%
Carbs28.22%

Properties

Glycemic Index
44.25
Glycemic Load
3.8
Inflammation Score
-7
Nutrition Score
27.374347748964%

Flavonoids

Apigenin
8.09mg
Luteolin
0.05mg
Isorhamnetin
1mg
Kaempferol
0.19mg
Myricetin
0.59mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:243.04kcal
12.15%
Fat:7.54g
11.59%
Saturated Fat:1.16g
7.25%
Carbohydrates:17.46g
5.82%
Net Carbohydrates:14.84g
5.4%
Sugar:6.41g
7.12%
Cholesterol:121.09mg
40.36%
Sodium:703.22mg
30.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.45g
54.89%
Vitamin B12:7.75µg
129.14%
Manganese:2.26mg
112.87%
Vitamin K:70.41µg
67.06%
Selenium:34.3µg
49%
Phosphorus:472mg
47.2%
Vitamin C:22.61mg
27.41%
Copper:0.51mg
25.3%
Iron:4.53mg
25.18%
Potassium:838.4mg
23.95%
Magnesium:78.54mg
19.64%
Zinc:2.6mg
17.36%
Vitamin E:2.47mg
16.48%
Vitamin B6:0.3mg
14.79%
Folate:58.68µg
14.67%
Vitamin A:712.78IU
14.26%
Vitamin B3:2.75mg
13.74%
Vitamin B1:0.2mg
13.08%
Vitamin B2:0.2mg
11.72%
Calcium:105.67mg
10.57%
Fiber:2.62g
10.47%
Vitamin B5:0.77mg
7.73%
Source:My Recipes