Holiday Cioppino

Whole Foods Market

Ingredients

  • 2 Tablespoons  olive oil, plus more for brushing
  • cloves garlic, finely chopped
  • 1/2 Teaspoon  red pepper flakes
  • large yellow onion, finely chopped
  • bulb fennel, trimmed, cored and thinly sliced
  • green bell pepper, cored, seeded and chopped
  •   One 28-ounce can diced tomatoes, with their liquid
  • 2 Cups  low-sodium chicken stock
  • 1 1/2 Cup  white wine
  • 2 Tablespoons  tomato paste
  • 1 Tablespoon  chopped oregano or 1 teaspoon dried oregano
  • 1 Tablespoon  chopped thyme or 1 teaspoon dried thyme
  • demi-baguette, cut crosswise into thin slices
  • 1 Pound  thick skinless white fish fillets, such as cod, cut into (1-inch) pieces
  •   One 8-ounce tub lump crabmeat
  • 1 Pound  medium shrimp, peeled and deveined
  • 1 Pound  mussels or clams, cleaned
  • 2 Tablespoons  chopped basil
  •   Salt and pepper, to taste

This is a simplified version of the classic Italian seafood stew. The vegetable base can be made ahead of time and frozen. When ready to serve, simply thaw and stir in the fish, crab, shrimp, and clams to finish cooking.

Click here to see 5 Fall Seafood Stew Recipes

Directions

Heat oil in a large pot over medium heat. Add garlic, red pepper flakes, onions, fennel, and bell peppers and cook until softened and onions and fennel are translucent. Stir in tomatoes with their liquid, broth, wine, tomato paste, oregano, and thyme and bring soup to a boil. Reduce heat to medium-low, cover, and simmer for 25 minutes.

Meanwhile, brush baguette slices all over with oil then arrange in a single layer on a large baking sheet. Bake, flipping halfway through, until toasted and golden, 8 to 10 minutes; set crostini aside.

Stir fish and crab into pot with broth mixture and simmer for 5 minutes. Add shrimp and mussels, cover, and simmer until shrimp are just cooked through and mussels have opened, about 5 minutes more. (Discard any unopened mussels.)

Stir in basil, salt, and pepper then ladle into bowls and serve with crostini on the side.

Nutrition

Calories per serving:

284 calories

Dietary restrictions:

High Protein

Daily value:

14%

Servings:

8
  • Fat 7g 11%
  • Carbs 14g 5%
  • Saturated 1g 7%
  • Fiber 4g 16%
  • Trans 0g
  • Sugars 6g
  • Monounsaturated 3g
  • Polyunsaturated 1g
  • Protein 38g 76%
  • Cholesterol 163mg 54%
  • Sodium 718mg 30%
  • Calcium 155mg 16%
  • Magnesium 91mg 23%
  • Potassium 1,073mg 31%
  • Iron 5mg 25%
  • Zinc 3mg 22%
  • Phosphorus 468mg 67%
  • Vitamin A 74µg 8%
  • Vitamin C 37mg 61%
  • Thiamin (B1) 1mg 49%
  • Riboflavin (B2) 0mg 17%
  • Niacin (B3) 6mg 30%
  • Vitamin B6 0mg 20%
  • Folic Acid (B9) 77µg 19%
  • Vitamin B12 9µg 145%
  • Vitamin D 2µg 0%
  • Vitamin E 3mg 13%
  • Vitamin K 32µg 40%
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