Dairy-Free, Gluten-Free, Nut-Free, Soy-Free
SERVES 4
PREP TIME: 15 MINUTES / COOK TIME: 35 TO 40 MINUTES
A classic, stock-based seafood stew, cioppino is a simple, one-pot way to combine high-omega-3 fish and shellfish. Popular in my native Pacific Northwest, cioppino is made especially in areas that have access to a variety of fish and shellfish options. Be sure to serve it with some fresh sourdough bread (see
here
).
1½ tablespoons extra-virgin olive oil
1 medium yellow onion, diced
½ fennel bulb, thinly sliced
1 celery stalk, chopped
1 large carrot, peeled and chopped
2 garlic cloves, minced
1 teaspoon salt
½ teaspoon freshly ground black pepper
½ teaspoon red pepper flakes
2 tablespoons tomato paste
1 large tomato, diced
¾ cup dry white wine
3 cups vegetable stock
8 ounces clams, scrubbed
8 ounces mussels, scrubbed and debearded
8 ounces salmon, skin removed, cut into 2-inch dice
¼ cup chopped fresh parsley
½ lemon, thinly sliced
Bioactive ingredients:
olive oil, onion, celery, carrot, garlic, tomato, white wine, clams, salmon, parsley, lemon
1.
In a large pot, heat the oil over medium heat.
2.
Add the onion and fennel. Sauté, stirring, for 3 minutes, or until fragrant.
3.
Add the celery, carrot, and garlic. Sauté for 3 to 5 minutes, or until the vegetables have started to soften.
4.
Add the salt, pepper, red pepper flakes, and tomato paste. Cook, stirring, for 1 to 2 minutes to combine.
5.
Add the tomato and then the wine. Cook, stirring occasionally, for 2 to 3 minutes, or until the wine has reduced by half.
6.
Add the stock, and bring to a simmer. Cook for 5 to 7 minutes, or until the carrot is tender.
7.
Add the clams, mussels, and salmon.
8.
Reduce the heat to low. Cover the pot, and cook at a low simmer for 7 to 9 minutes, or until the clams and mussels have opened and the salmon is opaque and cooked through. Remove from the heat.
9.
Garnish with the parsley and lemon.
Per Serving:
Calories: 229; Total fat: 9g; Saturated fat: 1g; Protein: 16g; Total carbohydrates: 13g; Fiber: 3g; Sugar: 6g; Cholesterol: 38g
VARIATION:
You can serve this dish with different types of fish, swapping out the salmon for halibut or rockfish. You can add 4 ounces raw scallops or shrimp with the other seafood ingredients in step 7 for added variety, flavor, and further antiangiogenic benefits.