Healthy Diet

Cioppino

A substantial, acidic, briny, bright one-pot meal with a heady dry white wine broth, cioppino originated in San Francisco from fishermen’s daily catch and the Italian-American influences around the wharf and surrounding areas. The warm, comforting, aromatic stew chases away any chill from the thick fog that can blanket the area.

This seafood stew can work with a variety of seafood and fish. We like shrimp, scallops and clams because they’re widely available and cook quickly. Steaming the clams in the sauce gives the sauce great flavor. Halibut is a wonderful fish choice, but can be substituted for other firm, white-fleshed fish. If you notice the stew is becoming too dry, you can add additional wine or broth until it reaches the consistency of your liking.

Cioppino

Ingredients

cioppino

1 cup chopped onions
8 Campari tomatoes, halved
3 Tbsp. olive oil
6 cloves garlic, whole with skin on
1 tsp. dried basil
1 tsp. dried oregano
1/4 tsp. ground fennel
1/4 tsp. black pepper
1/4 tsp. salt
1 cup white wine (we used Sauvignon Blanc)
1 cup Primal Kitchen Tomato Basil Marinara Sauce
6 clams
¼ lb. shrimp, peeled and deveined
¼ lb. scallops
10 oz. halibut, half cut into chunks, half cut in small pieces
1 Tbsp. butter
Parsley, to garnish
Red pepper flakes, to garnish

Instructions

Preheat your oven to 375ºF. Toss the tomatoes and garlic in 1 tablespoon of oil and place on a parchment covered sheet pan. Roast for about 15 minutes.

cioppino

Heat the remaining olive oil in a pot over medium heat. Once hot, add the chopped onions and sauté for 5 minutes, or until they are soft. Add in the roasted tomatoes with any juices that accumulated while roasting.

Squeeze the garlic out from the skins and crush the garlic with the side of your knife. Roughly chop the soft garlic and add it to the pot. Add the basil, oregano, fennel, and black pepper to the pot, and stir.

cioppino

Pour the wine and marinara sauce into the pot and stir. Reduce the heat to a simmer and cover the pot for 10 to 15 minutes.

While the sauce is simmering, cook the halibut portions by heating the butter in a pan over medium heat. Once the butter is hot, season the halibut pieces with salt and pepper and add them to the hot butter. Sear for 2 minutes on each side, then baste the halibut with the hot butter until the inside of the fish is opaque. Set the fish aside.

cioppino

Uncover the pot with the stew, and season with salt. Add the clams to the pot and make sure they are covered with sauce. Cover for 5 to 7 minutes, then uncover and remove the clams as they open their shells and set them aside. If any clams do not open after 12 minutes, discard those clams.

Add in the uncooked fish pieces and shrimp and cover for 2 to 3 minutes. Add the scallops and cook for an additional 1 to 2 minutes, or until the fish begins to flake and the shrimp is opaque. Remove the pot from the heat and add the clams back to the pot.

cioppino

Portion into bowls and top with the seared halibut pieces. Season with salt and pepper to taste and top with chopped parsley and red pepper flakes.

cioppino

Nutrition Information per serving (1/3 of recipe):

Calories: 485
Total Carbs: 21 grams
Net Carbs: 18 grams
Fat: 22 grams
Protein: 37 grams

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