Classic Cioppino Using White Wine
|Crabs||700 Gram (Uncooked Blue Swimmer, Prepared)|
|Uncooked prawns||500 Gram (16 Large Sized)|
|Swordfish steaks||450 Gram|
|Olive oil||1 Tablespoon|
|Brown rice||150 Gram, chopped coarsely (1 Medium Sized)|
|Trimmed celery sticks||150 Gram, chopped coarsely (2 Sticks)|
|Garlic||3 Clove (15 gm), crushed|
|Tomatoes||1 Kilogram, chopped coarsely (6 Medium Sized)|
|Tomato puree||415 Gram|
|Dry white wine||125 Milliliter (1/2 Cup)|
|Fish stock||330 Milliliter (1 1/3 Cups)|
|Clams||200 Gram (Prepared)|
|Shredded fresh basil||2 Tablespoon|
|Coarsely chopped flat leaf parsley||1⁄3 Cup (5.33 tbs) (Fresh)|
Chop each crab into pieces with cleaver.
Shell and devein prawns, leaving tails intact.
Chop fish into 2cm pieces.
Heat the oil in large pan; cook onion, celery and garlic, stirring, until onion is soft.
Add tomato; cook, stirring, 5 minutes or until pulpy.
Stir in puree, wine, stock and sugar; simmer, covered, 20 minutes.
[Can be made ahead to this stage.
Cover; refrigerate overnight] 3.
Add crab and clams to pan; simmer, covered, 10 minutes.
Discard any dams that do not open.
Add prawns, fish and scallops; cook, stirring occasionally, about 5 minutes, or until seafood has changed in colour and is cooked through.
Stir in herbs.
Calories 387 Calories from Fat 69
% Daily Value*
Total Fat 8 g11.9%
Saturated Fat 1.4 g7%
Trans Fat 0 g
Cholesterol 210.2 mg70.1%
Sodium 653.1 mg27.2%
Total Carbohydrates 28 g9.2%
Dietary Fiber 3.6 g14.3%
Sugars 7 g
Protein 48 g96.7%
Vitamin A 36.7% Vitamin C 53.6%
Calcium 14.5% Iron 36%
*Based on a 2000 Calorie diet