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Cioppino

May/June 1995, The Essential EatingWell Cookbook (2004)

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What bouillabaisse is to Provence, cioppino is to San Francisco. The principle behind both fish stews is much the same: simmer the catch of the day in a rich broth, grab a soup spoon and enjoy. Like many classic cioppino recipes, this calls for red wine in the broth, but feel free to substitute white. The assortment of seafood can vary as well: little clams instead of mussels, scallops in place of shrimp. Serve with sourdough bread.


Cioppino Recipe

Makes: 8 main-dish servings, about 11/2 cups each

Active Time:

Total Time:

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 4 cloves garlic, finely chopped
  • 1 cup dry red wine
  • 1 14-ounce can diced tomatoes
  • 1 8-ounce bottle clam juice
  • 1/2 cup chopped fresh parsley
  • 1 bay leaf
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper
  • 1 pound mussels, scrubbed and debearded
  • 1 pound crab legs, cut into 4-inch pieces
  • 1 pound medium shrimp, (30-40 per pound), peeled and deveined
  • 1 pound firm white fish fillet, such as cod (see Tip), haddock or halibut
  • 1/4 cup chopped fresh basil
  • Salt & freshly ground pepper, to taste

Preparation

  1. Heat oil in a heavy soup pot or Dutch oven over medium heat. Add onion and green pepper; cook, stirring, until softened, about 5 minutes. Add garlic and cook until aromatic, about 1 minute. Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes, clam juice, parsley, bay leaf, oregano and crushed red pepper. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20 to 30 minutes.
  2. Add mussels, cover and cook for 2 minutes. Remove the mussels with tongs as they open, reserving them in a large bowl. Discard any mussels that do not open. Add crab legs, return to a simmer and cook, uncovered, until the crab is heated through, about 5 minutes. Remove with tongs and reserve along with the mussels. Add shrimp, fish and chopped basil; cover and simmer until the shrimp turns pink and the fish is opaque, 2 to 3 minutes. Discard the bay leaf. Taste and adjust seasonings with salt and pepper. Return the reserved mussels and crab legs to the pot. Reheat briefly and serve.

Tips & Notes

  • Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 308 calories; 7 g fat (1 g sat, 2 g mono); 151 mg cholesterol; 10 g carbohydrates; 45 g protein; 1 g fiber; 846 mg sodium; 715 mg potassium.

Nutrition Bonus: Vitamin C(50% daily value), Iron (35% dv), Potassium (35% dv), Magnesium (30% dv), Folate (20% dv), Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 6 lean meat, 1 fat



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