Cioppino (San Francisco style fish stew)

When you have a houseful, whip up a potful of Cioppino to treat family and friends. This San Francisco-style fish stew is nutritious and delicious--shrimp is high in omega-3s and low in mercury.

Yield:

Makes: 8 servings (serving size: 2 cups cioppino)

Recipe Time

Prep: 30 Minutes
Cook: 45 Minutes

Nutritional Information

Calories 342
Fat 8.2 g
Satfat 1.2 g
Monofat 4.2 g
Polyfat 1.6 g
Protein 36 g
Carbohydrate 21 g
Fiber 5 g
Cholesterol 132 mg
Iron 5 mg
Sodium 656 mg
Calcium 179 mg

Ingredients

3 tablespoons olive oil
2 medium red onions, chopped (3 1/2 cups)
1 large fennel bulb (about 1 lb) chopped, fronds reserved for garnish
1/4 teaspoon salt
4 garlic cloves, chopped
1 1/2 teaspoons dried oregano
1/2 teaspoon crushed red pepper
1 Turkish bay leaf
2 cups dry white wine
2 cups water (or 1 cup water, one 8-oz bottle clam juice)
1 (28 oz) can crushed tomatoes
1 pound mussels, rinsed and debearded if necessary
2 pounds pollock, cut in 2-inch chunks
1/2 pound large shrimp, peeled and deveined
1/2 pound cleaned squid, bodies cut into 1/2-inch rings, optional

Preparation

1. Heat oil in a 5 1/2- to 6-quart wide, heavy pot over medium. Stir in onion and fennel; cook, stirring occasionally, until soft (11-12 minutes). Stir in garlic, bay leaf, oregano, and crushed red pepper; cook, stirring, until fragrant (2 minutes). Add wine, water or clam juice-water combo, and tomatoes. Bring to a simmer; cook, covered (20 minutes).

2. Stir in mussels, pollock, and shrimp. Bring to a simmer over high heat, uncovered (2 minutes). Add squid, if using, cover pot, and cook till mussels open wide and seafood is opaque and just cooked through (about 5 minutes more). (Discard mussels that do not open.) Serve.

Note:

Melissa Roberts,

December 2012