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Easy Cioppino Recipe - An Italian Seafood Stew
An easy and delicious seafood soup or stew flavoured with orange, fennel and tomato. With juicy crab, moist cod and plump shellfish, this is a luxurious meal that anyone can make. Cioppino only takes 45 minutes and comes in at well under 400 calories per bowl (not including the aioli). Dairy-free and gluten-free.
Cook Time
mins
Total Time
45 mins
Servings: 4 servings
Calories: 455 kcal
Course:
Main Course , Soup , Dinner
Cuisine:
Italian , American
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ lb Italian sausage (approx ¾ cup)
- ½ cup onion
- 2 cloves garlic
- ½ teaspoon red pepper flakes
- 1 teaspoon anise seed
- 1 cup cherry tomatoes
- 1 cup fennel
- 1 Orange, Zest + Juice approx 4 tablespoon juice and 1 teaspoon zest)(
- 5 cups seafood stock or chicken broth
- ½ c dry white wine
- 1 dungeness crab
- 1 lb Clams or Mussels
- ½ lb cod
- salt + black pepper to taste
Saffron Garlic Aioli
- ½ c Kewpie mayonnaise (or real mayonnaise)
- ¼ tsp saffron
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- ¼ teaspoon hot sauce (I use Tobasco)
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add in crumbled Italian sausage and sauce until cooked though.
- Add 2 cloves minced garlic, aniseed, onion, saffron and red pepper flakes. Sauté approximately 5 minutes until onion is translucent.
- Add chopped tomatoes and fennel and continue to sauce another 5 minutes until tomatoes are juicy and fennel is translucent.
- Next add broth, wine, orange zest and juice. Bring to a simmer and let cook 10 more minutes, and season to taste with salt and black pepper if you like.
- Finally, add the seafood to the pot in order of cooking time. I first add the crab and put the lid on the pot. Let it cook 5 minutes, then add clams and/or mussels, replace lid and cook 4 more minutes. Finally, add your cubes of cod or other fish. Stir them in gently so as not to break them up. Replace the lid and let it cook the fish, about 2 more minutes.
- Toast some rustic bread and get out bowls. Scoop a mix of seafood into each bowl, then spoon broth over. Garnish with chopped fennel fronds or parsley if you like and then serve it up with spoons and forks, toasts and the saffron aioli.
Cup of Yum
Saffron Garlic Aioli
- Make the saffron aioli by simply mixing together 1 clove of minced garlic, saffron, hot sauce, lemon juice, and mayonnaise. Season to taste with salt and pepper and set aside for serving. The aioli can be made ahead up to 3 days.
Cup of Yum
Notes
- Before you start, gather and clean the seafood. Scrub littleneck clams, trim and debone fish, crack and rinse crab and separate it into chunks of 2 or 3 legs each.
- Before you start, gather and clean the seafood. Scrub littleneck clams, trim and debone fish, crack and rinse crab and separate it into chunks of 2 or 3 legs each.
Nutrition Information
Calories
455kcal
(23%)
Carbohydrates
15g
(5%)
Protein
40g
(80%)
Fat
23g
(35%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
9g
Monounsaturated Fat
7g
Trans Fat
0.03g
Cholesterol
101mg
(34%)
Sodium
1933mg
(81%)
Potassium
1217mg
(35%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
573IU
(11%)
Vitamin C
46mg
(51%)
Calcium
179mg
(18%)
Iron
10mg
(56%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 455
% Daily Value*
| Calories | 455kcal | 23% |
| Carbohydrates | 15g | 5% |
| Protein | 40g | 80% |
| Fat | 23g | 35% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 101mg | 34% |
| Sodium | 1933mg | 81% |
| Potassium | 1217mg | 26% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 573IU | 11% |
| Vitamin C | 46mg | 51% |
| Calcium | 179mg | 18% |
| Iron | 10mg | 56% |
* Percent Daily Values are based on a 2,000 calorie diet.