Cioppino Seafood Stew
Cioppino Seafood Stew - This gluten-free treat brings vacation cheer to your plate.
Healthy, because
Even smarter
Nutritional values
Seafood provides the body with many unsaturated fatty acids. As a result, they help prevent cardiovascular diseases and cancer.
If you prefer to prepare the seafood stew without alcohol, you can simply replace the white wine with the same amount of vegetable stock or use a little more fish stock.
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 78 g | (80 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 7.9 μg | (40 %) | ||
| Vitamin E | 17.3 mg | (144 %) | ||
| Vitamin K | 10.8 μg | (18 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 24.5 mg | (204 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 28 μg | (62 %) | ||
| Vitamin B₁₂ | 18.1 μg | (603 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,807 mg | (45 %) | ||
| Calcium | 369 mg | (37 %) | ||
| Magnesium | 260 mg | (87 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 370 μg | (185 %) | ||
| Zinc | 8.7 mg | (109 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 783 mg | |||
| Cholesterol | 1,037 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 12 ozs Fennel (2 small tubers; with greenery)
- ½ organic lemon (juice)
- salt
- peppers
- 18 ozs Calamari
- 9 ozs Mini Octopus (or crab legs)
- 28 ozs raw shrimp (ready to cook, peeled except for the tail).
- 22 ozs Shellfish (e.g. mussels, clams)
- 2 shallots
- 3 garlic cloves
- 1 red chili pepper
- ½ Organic orange
- 1 generous pinch saffron threads
- 2 Tbsps olive oil
- 1 ¾ ozs white wine
- 28 ozs chunky tomatoes (can)
- 36 ozs fish stock
Kitchen utensils
Preparation steps
Clean the fennel, cut out the stalks, wash, pluck off the green and set aside. Slice the fennel very finely with a vegetable slicer, sprinkle with lemon juice, season lightly with salt and pepper and leave until ready to use.
Rinse squid tubes and cut parallel into thin rings with a sharp knife, not cutting all the way through the tubes so that the rings remain connected. Rinse and drain baby octopus and shrimp. Wash mussels, clean thoroughly and drain. Discard opened mussels that do not close when lightly pressed; use only completely closed mussels.
Peel and finely dice shallots and garlic. Halve chili pepper lengthwise, remove seeds, wash and chop. Rinse the orange under hot water, rub dry, and peel off the peel in fine zests. Squeeze orange and soak saffron threads in orange juice.
Heat oil in a large saucepan. Sauté shallots and garlic for 3 minutes over medium heat. Add half of the orange zest and chili cubes and sauté for 1 minute. Deglaze everything with orange-saffron juice and wine and simmer for about 3 minutes. Add tomatoes and fish stock and let the mixture simmer uncovered for about 30 minutes at low heat.
Then add in squid tubes, octopus, shrimp and mussels and cook, turning, for another 5-6 minutes until mussels have opened. Discard any mussels that are still closed. Season seafood stew with salt and pepper and place in plates. Serve with marinated fennel and sprinkle with remaining orange zest and fennel greens.
