The Fat Pastor's Pacific Northwest Cioppino
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By Shawn Niles
The Fat Pastor's Pacific Northwest Cioppino
A heart healthy version of an Italian Seafood Stew with a Pacific Northwest Vibe
Updated at: Sun, 14 Apr 2024 17:50:52 GMT
Nutrition balance score
Great
Glycemic Index
32
Low
Glycemic Load
3
Low
Nutrition per serving
Calories199.4 kcal (10%)
Total Fat7.8 g (11%)
Carbs11 g (4%)
Sugars4.3 g (5%)
Protein16.2 g (32%)
Sodium522.2 mg (26%)
Fiber2 g (7%)
% Daily Values based on a 2,000 calorie diet
Ingredients
10 servings
For The Broth:
1.67 TblOlive Oil
1.25 TblShallot
Chopped
2 TblMinced Garlic
5 TblBasil
Torn
2 LbsCherry Tomatoes
Small
1.33 CupsWhite Wine
1 ½ cupstomato juice
salt
to taste
For The Cioppino:
Instructions
Step 1
In a large, heavy pot, heat the olive oil until shimmering. Add the shallot, garlic and basil and cook over moderately high heat, stirring, until the shallot is translucent, about 2 minutes. Add the cherry tomatoes and cook until the skins loosen and the tomatoes soften, about 3 minutes. Stir in the wine and simmer over moderate heat until reduced by half, about 4 minutes.
Add tomato juice to the pot and bring to a simmer. Cover and cook for 40 minutes. Let cool slightly, then strain the broth through a sieve into a large bowl. Season with salt to taste. Rinse out the pot.
Step 2
Make the cioppino. In the rinsed pot, heat the olive oil until shimmering. Add the leek, fennel, celery, oregano and crushed red pepper and cook over moderately high heat, stirring, until the vegetables have softened, about 3 minutes. Pour in the tomato broth and bring to a simmer. Add the clams, cover and cook for 5 minutes, shaking the pot occasionally. Stir in the mussels and shrimp. Season the cod with a little salt and place it on top of the stew; press gently to partially submerge it. Cover and cook until the fish is just white throughout, about 6 minutes.
Transfer the fish to a large serving bowl. Check cioppino for seasoning. Transfer the seafood to the bowl with the fish. Pour the tomato broth over the seafood. Garnish with parsley and serve.
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