Italian Cioppino

Gluten Free
Dairy Free
Health score
11%
Italian Cioppino
85 min.
8
200kcal

Suggestions


Indulge in the vibrant flavors of the Italian coast with this delightful Cioppino, a seafood stew that brings the essence of the Mediterranean right to your table. Perfectly gluten-free and dairy-free, this dish is not only a feast for the senses but also a healthy option for those with dietary restrictions. With a preparation time of just 85 minutes, you can easily whip up this culinary masterpiece for lunch or dinner, serving up to eight people.

Imagine the aroma of fresh clams and succulent prawns simmering in a rich, tangy tomato broth, enhanced by the subtle heat of red pepper sauce and the fragrant notes of dried basil. This dish is a celebration of fresh ingredients, featuring organic tomato puree and whole peeled tomatoes that create a luscious base for the seafood. The addition of green bell pepper and onions adds a delightful crunch and depth of flavor, making each bite a harmonious blend of textures and tastes.

Whether you're hosting a dinner party or enjoying a cozy meal with family, this Italian Cioppino is sure to impress. It's not just a meal; it's an experience that transports you to a seaside trattoria, where the waves crash and the sun sets over the horizon. Gather your loved ones, pour a glass of dry white wine, and savor the moment as you dive into this exquisite dish that embodies the spirit of Italian cooking.

Ingredients

  • 1.5 oz bearnaise sauce mix 
  • cups tomato purée organic (from 28-oz can)
  • 28 oz canned tomatoes whole with basil, undrained organic peeled canned
  • tablespoons spring onion finely chopped
  • cup bell pepper diced green
  • teaspoon basil dried
  • 0.3 teaspoon hot sauce red
  • 2.5 cups wine dry white
  • lb clams uncooked scrubbed
  • 1.5 lb shrimp deveined uncooked peeled

Equipment

  • sauce pan
  • pot

Directions

  1. In 3-quart saucepan, mix sauce mix, tomato puree and tomatoes, breaking up tomatoes. Stir in onions, bell pepper, basil and pepper sauce.
  2. Heat to boiling. Reduce heat; simmer uncovered 25 to 30 minutes or until bell pepper is tender. Stir in wine. Simmer 5 minutes longer.
  3. Discard any broken-shell or open (dead) clams. In large pot or kettle, arrange clams and prawns.
  4. Pour tomato mixture over shellfish. Cover; simmer about 30 minutes or until prawns are pink and firm. Discard any unopened clams.

Nutrition Facts

Calories200kcal
Protein43.27%
Fat7.99%
Carbs48.74%

Properties

Glycemic Index
10.5
Glycemic Load
0.55
Inflammation Score
-7
Nutrition Score
17.48869565518%

Flavonoids

Malvidin
0.05mg
Catechin
0.58mg
Epicatechin
0.41mg
Hesperetin
0.3mg
Naringenin
0.28mg
Apigenin
0.01mg
Luteolin
0.9mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:199.63kcal
9.98%
Fat:1.33g
2.05%
Saturated Fat:0.18g
1.13%
Carbohydrates:18.26g
6.09%
Net Carbohydrates:15.6g
5.67%
Sugar:8.74g
9.71%
Cholesterol:112.26mg
37.42%
Sodium:659.46mg
28.67%
Alcohol:7.72g
100%
Alcohol %:2.66%
100%
Protein:16.21g
32.43%
Vitamin B12:2.87µg
47.77%
Selenium:31.03µg
44.33%
Vitamin C:31.66mg
38.38%
Phosphorus:304.66mg
30.47%
Copper:0.44mg
22%
Vitamin E:3.3mg
21.99%
Vitamin B6:0.41mg
20.69%
Potassium:673.54mg
19.24%
Manganese:0.35mg
17.63%
Vitamin B3:3.43mg
17.14%
Iron:2.99mg
16.64%
Vitamin A:746.74IU
14.93%
Magnesium:58.63mg
14.66%
Vitamin K:13.88µg
13.21%
Calcium:108.15mg
10.82%
Fiber:2.66g
10.64%
Zinc:1.42mg
9.46%
Folate:36.6µg
9.15%
Vitamin B2:0.15mg
8.61%
Vitamin B5:0.75mg
7.49%
Vitamin B1:0.1mg
6.42%