Crab Cioppino

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Crab Cioppino
130 min.
4
1424kcal

Suggestions

Ingredients

  • 18  basil leaves 
  • servings crab butter 
  • cup cooking wine dry white
  • 11 pounds live dungeness crabs fresh blue
  • cup fish broth 
  • cloves garlic chopped
  • cloves garlic finely chopped
  • 16  manila clams scrubbed well
  • 16  mussels green black scrubbed well
  • 0.1 cup olive oil 
  • 0.5 cup olive oil 
  •  onion chopped
  • 0.3 cup onions chopped fine
  • servings parsley as needed chopped
  • servings pepper flakes red to taste
  • servings salt and pepper to taste
  • large shrimp shelled deveined
  • cups tomatoes fresh peeled seeded chopped
  • 40 ounces puree tomatoes canned

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. In an 8-quart kettle or pot, heat the olive oil and saute the onions until transparent.
  2. Add the garlic and saute until it begins to brown. Stir in crab butter and let cook slowly for 2 minutes (crab butter is saffron yellow in color and adds a distinctive rich flavor). Next, add the wine, and reduce.
  3. Add tomatoes and tomato sauce, broth, and live crabs.
  4. To simmer at low heat for about 5 minutes.
  5. Add shrimp, clams, mussels and cook for 2 more minutes.
  6. Serve in a bowls and sprinkle with fresh parsley.
  7. Add salt, pepper, and red pepper flakes, to taste.
  8. If your crab is cooked ahead of time, add it to the recipe at the same time you add the clams, shrimp, and mussels.
  9. *Fresh crab usually has yellowish matter under the shell in the center of the body, called crab butter, or fat, or mustard. It is edible and considered quite tasty.
  10. Warm heavy skillet on medium heat.
  11. Add olive oil and diced onion. When onion becomes transparent, add the garlic and cook until lightly brown.
  12. Add tomatoes, basil leaves, salt and pepper, and simmer for 45 minutes.;

Nutrition Facts

Calories1424kcal
Protein70.33%
Fat17.86%
Carbs11.81%

Properties

Glycemic Index
96
Glycemic Load
5.96
Inflammation Score
-10
Nutrition Score
77.353043431821%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
2.66mg
Apigenin
8.65mg
Luteolin
0.09mg
Isorhamnetin
1.88mg
Kaempferol
0.65mg
Myricetin
1.17mg
Quercetin
9.83mg

Nutrients percent of daily need

Calories:1423.76kcal
71.19%
Fat:26.52g
40.8%
Saturated Fat:3.69g
23.08%
Carbohydrates:39.48g
13.16%
Net Carbohydrates:33.33g
12.12%
Sugar:13.78g
15.31%
Cholesterol:788.74mg
262.91%
Sodium:4445.95mg
193.3%
Alcohol:6.18g
100%
Alcohol %:0.41%
100%
Protein:234.98g
469.96%
Vitamin B12:119.06µg
1984.34%
Selenium:489.46µg
699.23%
Copper:9.01mg
450.65%
Zinc:56.37mg
375.77%
Phosphorus:2573.11mg
257.31%
Vitamin B3:42.67mg
213.34%
Potassium:5709.31mg
163.12%
Magnesium:651.15mg
162.79%
Folate:646.53µg
161.63%
Manganese:2.84mg
141.82%
Vitamin B2:2.29mg
134.65%
Vitamin C:110.06mg
133.41%
Vitamin B6:2.44mg
122.01%
Vitamin A:5301.59IU
106.03%
Vitamin K:111.32µg
106.02%
Calcium:689.1mg
68.91%
Vitamin B1:0.84mg
55.67%
Vitamin B5:5.13mg
51.3%
Iron:8.39mg
46.6%
Vitamin E:4.8mg
32.03%
Fiber:6.15g
24.61%