Speedy Cioppino

Gluten Free
Dairy Free
Health score
49%
Speedy Cioppino
45 min.
4
355kcal

Suggestions


Are you ready to embark on a culinary adventure that brings the vibrant flavors of the sea right to your kitchen? Introducing our Speedy Cioppino, a delightful seafood stew that’s not only gluten-free and dairy-free but also packed with wholesome ingredients. In just 45 minutes, you can create a dish that serves four, making it perfect for a cozy family dinner or an impressive meal for guests.

This recipe is a celebration of fresh seafood, featuring succulent shrimp, tender cod, and briny mussels, all simmered in a fragrant broth enriched with aromatic herbs and spices. The addition of red potatoes adds a hearty touch, while the bright notes of fresh basil and a splash of dry white wine elevate the dish to new heights. Each spoonful is a warm embrace, transporting you to the coastal shores where this classic Italian-American dish originated.

Whether you’re looking for a quick lunch or a satisfying dinner, our Speedy Cioppino is sure to impress. It’s not just a meal; it’s an experience that brings together the best of the ocean in a bowl. So, gather your ingredients, and let’s dive into this delicious seafood feast that’s as easy to make as it is to enjoy!

Ingredients

  • tablespoon bottled garlic minced
  • 14.5 ounce canned tomatoes diced undrained canned
  • ounce bottled clam juice 
  • ounce filets 
  • cup wine dry white
  • 0.5 cup fennel bulb finely chopped
  • tablespoons basil fresh chopped
  • 1.5 pounds mussels scrubbed ( 40)
  • tablespoon olive oil 
  • cup onion 
  • 0.5 teaspoon oregano dried
  • 1.5 cups potatoes - remove skin red cubed (1-inch) ( 8 ounces)
  • 0.1 teaspoon saffron threads crushed
  • 0.5 pound shrimp deveined peeled

Equipment

  • frying pan
  • whisk
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add potatoes and next 5 ingredients (through saffron); saut 5 minutes or until vegetables start to soften. Stir in wine, tomatoes, and clam juice; bring to a boil. Cover and cook 15 minutes.
  3. Add mussels, shrimp, and cod to pan; cover and cook 6 minutes or until cod is done and mussel shells open. Discard any unopened shells. Stir gently to break cod into chunks.
  4. Sprinkle with basil.
  5. Combine 1 1/2 tablespoons fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon Dijon mustard, 1/2 teaspoon sugar, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and 1 minced garlic clove, stirring with a whisk.
  6. Combine 6 cups gourmet salad greens, 1 cup halved cherry tomatoes, and 1/2 cup slivered red onion.
  7. Drizzle dressing over salad; toss gently to coat.

Nutrition Facts

Calories355kcal
Protein44.58%
Fat18.9%
Carbs36.52%

Properties

Glycemic Index
87.5
Glycemic Load
5.33
Inflammation Score
-8
Nutrition Score
31.360869635706%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.12mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.28mg
Myricetin
0.08mg
Quercetin
8.42mg

Nutrients percent of daily need

Calories:355.08kcal
17.75%
Fat:6.65g
10.23%
Saturated Fat:1.07g
6.68%
Carbohydrates:28.91g
9.64%
Net Carbohydrates:25.03g
9.1%
Sugar:9.51g
10.57%
Cholesterol:139.96mg
46.65%
Sodium:703.23mg
30.58%
Alcohol:6.18g
100%
Alcohol %:1.54%
100%
Protein:35.28g
70.57%
Vitamin B12:10.94µg
182.38%
Manganese:3.45mg
172.63%
Selenium:59.5µg
85%
Phosphorus:498.12mg
49.81%
Potassium:1308.24mg
37.38%
Iron:6.1mg
33.87%
Vitamin C:27.84mg
33.74%
Copper:0.6mg
30.16%
Magnesium:111.17mg
27.79%
Vitamin B6:0.55mg
27.63%
Vitamin B3:4.5mg
22.48%
Vitamin B1:0.32mg
21.63%
Vitamin K:21.51µg
20.49%
Zinc:3.04mg
20.26%
Folate:75.89µg
18.97%
Vitamin E:2.82mg
18.81%
Vitamin B2:0.32mg
18.68%
Fiber:3.88g
15.5%
Calcium:142.72mg
14.27%
Vitamin A:541.61IU
10.83%
Vitamin B5:1.06mg
10.6%
Vitamin D:0.51µg
3.4%
Source:My Recipes