November 7, 2017
Author: Sonja Goedkoop, MSPH, RD
This light, holiday recipe is a modern take on the traditional Italian “fisherman’s stew.” Featuring a variety of fresh fish and shellfish, it’s high in protein, and surprisingly easy to prepare. The flavorful herbed tomato broth can be made ahead of time and the seafood only takes 10 minutes to cook. Enjoy with warm, whole-grain bread and a simple green salad or follow Sonja’s holiday menu to meal prep like a pro.
- 3 Tbsp olive oil
- 1 large fennel bulb, thinly sliced
- 1 medium onion, chopped
- 3 medium shallots, chopped
- 4 garlic cloves, minced
- 1 tsp crushed red pepper
- 5 sprigs fresh oregano, chopped
- 1 bay leaf
- 1/4 cup tomato paste (no salt added)
- 2 (28-oz) cans diced tomatoes (no salt added, optional fire roasted)
- 1 cup dry white wine
- 3 1/2 cups water
- 1 lb clams, scrubbed
- 1 lb mussels, scrubbed and debearded
- 1 lb large raw shrimp, peeled and deveined
- 1 lb tilapia or halibut, cut into 2-3” cubes
- 1 loaf crusty bread
Makes 8 servings.
Per Serving: 340 calories, 9 g total fat (1 g saturated fat), 22 g carbohydrate, 36 g protein, 4 g fiber, 670 mg sodium.
Prep Time:15 minutes
Cook Time:45 minutes
- Add olive oil to large pot on medium heat. Add fennel, onion and shallots and sauté for 5-10 minutes, or until onions are translucent.
- Add garlic and red pepper flakes and sauté 2 minutes.
- Add oregano, bay leaf, tomato paste, canned tomatoes, wine and water. Stir well to combine.
- Reduce heat to low, cover and simmer for 30 minutes.
- Add clams and mussels to pot, stir and cover. Cook an additional 5 minutes or until they begin to open.
- Add shrimp and fish and simmer with lid off 5 minutes, or until the mussels and clams are fully open*.
- While the cioppino is finishing, toast slices of sourdough (or other) bread. (optional: rub garlic over the toasted bread)
- Ladle soup into large bowls and serve with toasted sourdough bread.
*Discard any mussels or clams that do not open.
Author: Sonja Goedkoop, MSPH, RD, is the Manager of Nutrition and Wellness at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD.
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