Cioppino
This is a San Francisco version of an Italian seafood stew, a favorite in our home when we have company. Try to find very fresh fish and shellfish options. Vary ingredients with availability.
Preparation Time: 20 minutes
Simmering time: 30 minutes
Serves: 4 (makes about 8-10 cups)
1 Tbsp Virgin olive oil
1 medium Onion, chopped
1/2 tsp Sea salt
1 cup Mushrooms, sliced
1 tsp Italian herbs, dried (rosemary, thyme, oregano, basil)
¼ tsp Black pepper, ground
3 large Carrots, chopped
3 stalks Celery, chopped
1 cup Red table wine
2 medium Potatoes, 1-inch cubed
1 cup Marinara sauce (or toomato sauce)
2 cups Low sodium vegetable broth
3/4 pound Salmon, cut into 1-inch pieces
2/3 pound Shrimp
1 pound Mussels (in the shell)
8 large Scallops
½ cup Parsley, chopped
Heat a large pot over medium high heat. Add oil, then onions, salt, mushrooms, herbs, black pepper, and stir. Heat 2 minutes. Add carrots and celery and heat another 2 minutes. Add wine and allow to de-glaze for 30 seconds while stirring. Add potatoes, tomato sauce, broth and let simmer for 15-20 minutes, until carrots and potatoes are nearly cooked.
Meanwhile, bring another pan with a steamer tray to a boil, add mussels and cook until they open. Set aside.
Increase pot to medium high heat, and add salmon, shrimp, and scallops. Heat until shrimp are pink, add mussels (do not add broth as this will make it too salty) and simmer another minute.
Set table with large bowls to discard the shells. Garnish bowls with parsley. This stew is fabulous with heavy, whole grain bread.
Per Serving
Calories: 444
Total Fat: 8.5 grams (Calories from fat: 17%)
Saturated Fat: 1.7 grams
Protein: 51 grams (Calories from protein: 48%)
Fiber: 8 grams (Calories from carbs: 27%)
Sodium: 734 mg
Follow-up Coaching