Cioppino Seafood Stew Recipe
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
387
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 83.1 μg | (139 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,678 mg | (42 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 344 μg | (172 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 414 mg | |||
| Cholesterol | 170 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Tbsps olive oil
- 2 carrots (peeled and finely diced)
- 2 medium yellow onion (finely chopped)
- 4 Leeks (white part only; finely chopped)
- 6 cloves garlic cloves (peeled and minced)
- 3 Tomatoes (peeled; seeded; and diced)
- 3 cups white potatoes (peeled and diced)
- 32 ozs Cod
- 2 Tbsps fresh thyme (chopped)
- 6 cups fish stock
- salt
- freshly ground Black pepper
- 2 cups white wine
- 2 medium shallots (peeled and finely chopped)
- 24 mussels (scrubbed and de-bearded)
- 1 ½ cups jumbo shrimp (peeled and deveined)
Preparation steps
1.
Melt olive oil in a large pot over medium-low heat. Cook carrots, onions, leeks, and garlic until soft, about 15 minutes.
2.
Add tomatoes and potatoes, and cook until potatoes are slightly tender, about 8 minutes.
3.
Cut fish into 2 inch pieces and place on top of vegetables. Add thyme and fish stock. Season with salt and pepper, cover, and cook over medium-high heat for 5 minutes.
4.
Meanwhile, place white wine and shallots in a large saucepan. Bring to a boil over medium-high heat and add mussels and shrimp. Cover and cook, shaking pan occasionally, until mussels open and shrimp turn pink, about 4 minutes. Remove shellfish with a slotted spoon, reserving liquid. Discard any mussels that don’t open, and set pan aside for about 10 minutes so that any sand in the liquid will settle to the bottom.
5.
Ladle shellfish liquid into fish broth. Season with salt and pepper. Arrange fish, vegetables, and shellfish in individual bowls and ladle broth on top. Serve.
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