Southern California Cioppino

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Southern California Cioppino
165 min.
8
475kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes crushed canned
  •  carrots sliced
  • 0.1 teaspoon cayenne pepper 
  • stalks celery with leaves chopped
  • 0.8 teaspoon chili powder 
  • 16 ounce bottled clam juice 
  • pounds clams in shell scrubbed
  • pound crab meat cooked
  • teaspoons basil dried
  • tablespoon thyme leaves dried
  • tablespoons cilantro leaves fresh chopped
  • tablespoon garlic minced
  • pound halibut steaks cubed
  • pound mussels cleaned
  • 0.3 cup olive oil 
  •  onion chopped
  • 1.5 teaspoons oregano dried
  • 0.3 cup parsley chopped
  •  potatoes cubed peeled
  • servings salt and pepper to taste
  • pound sea scallops rinsed drained
  • pound shrimp deveined peeled
  • cups sacremento tomato juice 
  • 0.5 cup white wine 

Equipment

  • pot

Directions

  1. Heat the oil in a large stockpot over medium heat. Stir in the onion, celery, carrots, potatoes, and garlic, and cook 5 to 10 minutes.
  2. Add parsley, cilantro, tomatoes, tomato juice, clam juice, white wine, basil, oregano, thyme, chili powder, cayenne pepper, salt and black pepper. Reduce heat and simmer for 2 hours.
  3. Approximately 15 to 20 minutes before you are ready to serve the cioppino, stir in the fish, shrimp, mussels, clams, crab, and scallops. Continue to cook and stir approximately 5 minutes, or until the shrimp are pink and the clams and mussel shells have opened.
  4. Remove any unopened mussels or clams before serving.

Nutrition Facts

Calories475kcal
Protein42.83%
Fat19.26%
Carbs37.91%

Properties

Glycemic Index
66.49
Glycemic Load
18.6
Inflammation Score
-10
Nutrition Score
48.146521941475%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
4.62mg
Luteolin
0.27mg
Isorhamnetin
0.69mg
Kaempferol
1.13mg
Myricetin
0.34mg
Quercetin
4.48mg

Nutrients percent of daily need

Calories:475.32kcal
23.77%
Fat:10.06g
15.47%
Saturated Fat:1.63g
10.16%
Carbohydrates:44.55g
14.85%
Net Carbohydrates:37.85g
13.76%
Sugar:11.75g
13.05%
Cholesterol:200.87mg
66.96%
Sodium:1325.6mg
57.63%
Alcohol:1.54g
100%
Alcohol %:0.29%
100%
Protein:50.32g
100.64%
Vitamin B12:8.72µg
145.34%
Vitamin A:6157.46IU
123.15%
Selenium:77.35µg
110.5%
Manganese:1.69mg
84.29%
Phosphorus:805.2mg
80.52%
Vitamin C:54.8mg
66.43%
Vitamin K:69.47µg
66.16%
Copper:1.14mg
57.12%
Vitamin B6:1.13mg
56.58%
Potassium:1903.44mg
54.38%
Vitamin B3:9.55mg
47.77%
Magnesium:146.86mg
36.72%
Zinc:5.14mg
34.29%
Iron:6.16mg
34.22%
Folate:126.23µg
31.56%
Vitamin E:4.63mg
30.88%
Fiber:6.7g
26.82%
Vitamin B1:0.33mg
22.22%
Calcium:215.47mg
21.55%
Vitamin B5:2.02mg
20.19%
Vitamin B2:0.3mg
17.9%
Vitamin D:2.66µg
17.77%
Source:Allrecipes