San Francisco Cioppino

Dairy Free
Health score
37%
San Francisco Cioppino
50 min.
6
311kcal

Suggestions


Experience the vibrant flavors of the San Francisco coastline with this delightful Cioppino recipe, a classic seafood stew that is both hearty and satisfying. Perfect for a cozy lunch or an elegant dinner, this dish brings together a medley of fresh seafood, including clams, halibut, shrimp, and crabmeat, all simmered in a rich, tomato-based broth infused with aromatic herbs and spices.

What makes this Cioppino truly special is its dairy-free nature, allowing the natural flavors of the seafood to shine through without any heavy cream or butter. The combination of fresh parsley, garlic, and a splash of dry white wine or fish broth creates a fragrant base that complements the ocean's bounty beautifully. Each spoonful is a taste of the sea, transporting you to a bustling San Francisco wharf.

With a preparation time of just 50 minutes, this dish is not only delicious but also quick to make, making it an ideal choice for gatherings or a special family meal. Serve it alongside a slice of crusty French bread to soak up the flavorful broth, and you have a meal that is sure to impress. Dive into this culinary adventure and savor the essence of San Francisco with every bite!

Ingredients

  • tablespoon vegetable oil 
  • 1.5 cups onion chopped
  • cloves garlic finely chopped
  • cup parsley fresh chopped
  • 28 oz canned tomatoes whole undrained canned
  • 14.5 oz canned tomatoes undrained canned
  • oz tomato sauce canned
  • 0.8 cup wine dry white
  • teaspoons basil dried
  • 0.3 teaspoon pepper 
  • 12 small clams washed
  • lb pacific halibut filets fresh cut into 1 1/2-inch pieces
  • lb shrimp frozen thawed deveined uncooked peeled
  • oz crabmeat cooked chopped
  • slices bread french

Equipment

  • dutch oven

Directions

  1. In 5-quart Dutch oven, heat oil over medium-high heat. Cook onions, garlic and parsley in oil 3 to 5 minutes, stirring occasionally, until onions are crisp-tender.
  2. Stir in whole and stewed tomatoes, tomato sauce, wine, basil and pepper, breaking up tomatoes with a fork.
  3. Heat to boiling; reduce heat to low. Simmer uncovered 10 minutes, stirring occasionally.
  4. Return to boiling. Stir in clams and halibut; cover and simmer over medium heat 4 to 6 minutes or until clam shells open and fish flakes easily with a fork. Stir in shrimp; cover and simmer until shrimp are pink and firm.
  5. Stir in crabmeat. Simmer uncovered about 5 minutes or until thoroughly heated.
  6. Serve with bread to dip into broth.

Nutrition Facts

Calories311kcal
Protein53.01%
Fat14.42%
Carbs32.57%

Properties

Glycemic Index
62.75
Glycemic Load
7.67
Inflammation Score
-9
Nutrition Score
33.011304523634%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
21.56mg
Luteolin
0.14mg
Isorhamnetin
2mg
Kaempferol
0.43mg
Myricetin
1.59mg
Quercetin
8.87mg

Nutrients percent of daily need

Calories:311.1kcal
15.55%
Fat:4.78g
7.35%
Saturated Fat:0.87g
5.43%
Carbohydrates:24.28g
8.09%
Net Carbohydrates:19.63g
7.14%
Sugar:10.11g
11.23%
Cholesterol:187.07mg
62.36%
Sodium:834.97mg
36.3%
Alcohol:3.09g
100%
Alcohol %:0.76%
100%
Protein:39.52g
79.05%
Vitamin K:183.04µg
174.33%
Selenium:51.96µg
74.23%
Phosphorus:508.78mg
50.88%
Vitamin C:39.39mg
47.74%
Vitamin B6:0.87mg
43.54%
Copper:0.87mg
43.51%
Vitamin B3:8.63mg
43.13%
Potassium:1334.31mg
38.12%
Vitamin B12:2.08µg
34.68%
Manganese:0.58mg
28.81%
Vitamin A:1371.48IU
27.43%
Magnesium:107.17mg
26.79%
Iron:4.8mg
26.65%
Vitamin E:3.63mg
24.21%
Vitamin D:3.55µg
23.69%
Zinc:3.21mg
21.43%
Folate:83.91µg
20.98%
Calcium:194.64mg
19.46%
Fiber:4.65g
18.58%
Vitamin B1:0.28mg
18.35%
Vitamin B2:0.26mg
15.36%
Vitamin B5:1.17mg
11.69%