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–+ servings
Cioppino Seafood Stew

Delicious Cioppino Seafood Stew: A Healthy Italian Classic

A flavorful Cioppino Seafood Stew that brings together fresh seafood and robust tomatoes in a comforting, healthy dish.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 2 tablespoons Olive Oil Extra virgin preferred
  • 1 whole Fennel Bulb Finely diced, use the white part only
  • 1 medium Yellow Onion
  • 3 cloves Garlic Minced
  • 1 teaspoon Whole Fennel Seeds
  • 0.5 teaspoon Red Pepper Flakes Adjust to taste
  • 28 ounces Crushed Tomatoes Avoid substitutions
  • 3 cups Seafood Stock Clam juice or homemade stock can be alternatives
  • 0.5 cup Dry White Wine Consider Pinot Grigio
For the Seafood
  • 1 pound Cod Fillets Cut into cubes, skin removed
  • 0.5 pound Large Shrimp Peeled and deveined
  • 0.5 pound Sea Scallops Halved for even cooking
  • 1 pound Mussels Scrubbed thoroughly
For the Finish
  • 2 tablespoons Anise-Flavored Liqueur Like Pernod, optional
  • 0.5 cup Parsley Fresh, chopped

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil over medium heat in a large pot. Add the fennel bulb and yellow onion, sautéing for about 10 minutes until tender.
  2. Stir in 3 cloves of minced garlic, 1 teaspoon of whole fennel seeds, and ½ teaspoon of red pepper flakes. Cook for another 2 minutes.
  3. Pour in one 28-ounce can of crushed tomatoes and 3 cups of seafood stock, followed by ½ cup of dry white wine. Season with salt and pepper.
  4. Increase the heat to bring the mixture to a boil, then reduce to a simmer. Cook uncovered for about 30 minutes.
  5. Gently add the cubed cod fillets, peeled shrimp, halved scallops, and mussels. Cover the pot and let simmer for 10 minutes.
  6. Stir in 2 tablespoons of anise-flavored liqueur, if using, and cover the pot for another 3 minutes. Discard unopened mussels.
  7. Ladle into warm bowls and garnish with chopped parsley. Serve with slices of crusty sourdough baguette.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 20gProtein: 28gFat: 12gSaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 650mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 10mg

Notes

Prepare ingredients ahead to save time. Customize flavors according to preference. Store leftovers properly for future meals.

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