Low-Fat Cioppino

Traditionally Cioppino, a San Francisco fish stew, was made using whatever seafood was on hand from that day’s catch. So, feel free to use any combination of seafood available in your area.

Serves: 6Hands-on: 15 minutesTotal: 55 minutesDifficulty: Medium

Serves: 6

Ingredients

  • 2 Tbsp. olive oil
  • 1 medium onion, peeled and chopped
  • 3 cloves garlic, peeled and minced
  • 4 cups clam juice
  • 2 cans (14.5 oz.) whole plum tomatoes, undrained
  • ½ cup dry white wine
  • 1 bay leaf
  • ½ tsp. dried basil leaves
  • ½ tsp. salt
  • ⅛ tsp. ground white pepper
  • 12 mussels, scrubbed and debearded
  • 12 clams, scrubbed
  • 18 medium shrimp, deveined
  • 1 lb. cod fillet, cubed
  • 3 Tbsp. chopped flat-leaf parsley

Directions

  • In a large soup or stock pot, heat olive oil over medium heat. Add onion and garlic; cook and stir for 3 minutes. Add clam juice, wine, bay leaf, basil, salt, and pepper and bring to a boil. Use your hands to squeeze the tomatoes and break them up. Add the tomatoes and juices to the pot and reduce heat to low, cover, and simmer for 30 minutes.
  • Uncover and remove bay leaf. Add all of the seafood and bring back to a simmer over medium heat. Cover and reduce heat to low; simmer for 5 to 8 minutes or until shrimp are pink and curled, cod is opaque, and clams and mussels open. Discard clams or mussels that do not open. Sprinkle with parsley and serve immediately.

Recipe Information

Serves: 6

Ingredients

  • 2 Tbsp. olive oil
  • 1 medium onion, peeled and chopped
  • 3 cloves garlic, peeled and minced
  • 4 cups clam juice
  • 2 cans (14.5 oz.) whole plum tomatoes, undrained
  • ½ cup dry white wine
  • 1 bay leaf
  • ½ tsp. dried basil leaves
  • ½ tsp. salt
  • ⅛ tsp. ground white pepper
  • 12 mussels, scrubbed and debearded
  • 12 clams, scrubbed
  • 18 medium shrimp, deveined
  • 1 lb. cod fillet, cubed
  • 3 Tbsp. chopped flat-leaf parsley

Directions

  • In a large soup or stock pot, heat olive oil over medium heat. Add onion and garlic; cook and stir for 3 minutes. Add clam juice, wine, bay leaf, basil, salt, and pepper and bring to a boil. Use your hands to squeeze the tomatoes and break them up. Add the tomatoes and juices to the pot and reduce heat to low, cover, and simmer for 30 minutes.
  • Uncover and remove bay leaf. Add all of the seafood and bring back to a simmer over medium heat. Cover and reduce heat to low; simmer for 5 to 8 minutes or until shrimp are pink and curled, cod is opaque, and clams and mussels open. Discard clams or mussels that do not open. Sprinkle with parsley and serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories170
Total Fat5g
Saturated Fat1g
Cholesterol55mg
Sodium820mg
Total Carbohydrate11g
Dietary Fiber2g
Sugars6g
Protein19g