Orange-Fennel Cioppino

Gluten Free
Dairy Free
Health score
47%
Orange-Fennel Cioppino
45 min.
6
434kcal

Suggestions

Ingredients

  • 0.5 pound bay scallops 
  • 56 oz tomatoes diced canned
  • cups bottled clam juice 
  • 12  clams in shells scrubbed for steaming,
  •  bay leaves dried
  • cups cooking wine dry white
  • cups fat-skimmed chicken broth 
  • head fennel bulb with feathery green tops ()
  • tablespoon thyme leaves dried fresh minced
  • cloves garlic minced
  • pound leeks 
  •  rock lobster tails frozen thawed ()
  • 12  mussels scrubbed ( 3 in. each)
  • tablespoons olive oil 
  • tablespoon orange peel grated
  • pound boned cut into 6 equal pieces

Equipment

  • bowl
  • frying pan
  • ladle
  • knife
  • kitchen scissors

Directions

  1. Trim off feathery fennel tops; rinse, drain, wrap airtight, and chill. Trim off and discard base of fennel head, any bruises, and tough stalks. Rinse and thinly slice fennel head.
  2. Trim tough tops and roots from leeks; pull off coarse outer layers.
  3. Cut tender sections of leeks in half lengthwise, rinse well, and thinly slice.
  4. In an 8- to 10-quart pan, combine fennel, leeks, garlic, and oil. Stir often over medium-high heat until vegetables are lightly browned, 8 to 10 minutes.
  5. Add tomatoes with juice, broth, clam juice, wine, bay leaves, thyme, orange peel, and saffron. Cover and bring to a boil over high heat.
  6. Meanwhile, with scissors, cut fins and sharp spines from lobster tails. Also cut through top shells lengthwise down the center. Set each tail, underside down, on a board. With a heavy knife, slice tails in half lengthwise through cuts in shells. Rinse lobster tails, halibut, shrimp, and scallops.
  7. Add lobster, halibut, and shrimp to tomato mixture. Discard any clams or mussels that do not close when shells are tapped.
  8. Add clams and mussels to pan; cover and cook 5 minutes.
  9. Add scallops. Cover and simmer until mussels and clams pop open, 3 to 5 more minutes.
  10. Transfer cioppino to a tureen or ladle into wide bowls.
  11. Garnish with green fennel tops.

Nutrition Facts

Calories434kcal
Protein33.46%
Fat27.01%
Carbs39.53%

Properties

Glycemic Index
40.67
Glycemic Load
4.58
Inflammation Score
-10
Nutrition Score
42.589130650396%

Flavonoids

Malvidin
0.05mg
Catechin
0.62mg
Epicatechin
0.44mg
Eriodictyol
0.42mg
Hesperetin
0.32mg
Naringenin
0.3mg
Apigenin
0.06mg
Luteolin
0.59mg
Kaempferol
2.06mg
Myricetin
0.28mg
Quercetin
1.54mg

Nutrients percent of daily need

Calories:433.88kcal
21.69%
Fat:11.55g
17.77%
Saturated Fat:2.16g
13.49%
Carbohydrates:38.05g
12.68%
Net Carbohydrates:32.21g
11.71%
Sugar:14.34g
15.94%
Cholesterol:104.98mg
34.99%
Sodium:1560.23mg
67.84%
Alcohol:8.24g
100%
Alcohol %:1.27%
100%
Protein:32.21g
64.42%
Selenium:81.36µg
116.23%
Vitamin B12:4.9µg
81.62%
Manganese:1.41mg
70.6%
Vitamin D:10.51µg
70.05%
Vitamin K:70.95µg
67.57%
Vitamin C:47.32mg
57.36%
Vitamin B6:1.1mg
54.84%
Phosphorus:546.01mg
54.6%
Vitamin B3:10.29mg
51.45%
Potassium:1482.41mg
42.35%
Copper:0.84mg
42.06%
Vitamin A:1933.23IU
38.66%
Vitamin E:5.4mg
36.03%
Iron:6.44mg
35.75%
Magnesium:121.09mg
30.27%
Folate:107.04µg
26.76%
Fiber:5.84g
23.36%
Calcium:211.67mg
21.17%
Zinc:3.01mg
20.04%
Vitamin B1:0.29mg
19.6%
Vitamin B2:0.32mg
18.84%
Vitamin B5:1.66mg
16.57%
Source:My Recipes