Protein Rich Italian Cioppino

sangita's picture

Jul. 23, 2013

Cioppino is essentially a fish stew originating in San Francisco although it has strong influences of various regional seafood soups and stews belonging to the Italian cuisine. In fact it is considered an Italian-American main dish, created by Italian fishermen who made their settlement along the North Beach of San Francisco. It is said to be traditionally prepared from the catch of the day. So it could include any combination of fresh seafood varieties - clams, scallops, shrimps, crabs, fish, squid, mussels and so on.

Ingredients

Low sodium spaghetti sauce 1 Cup (16 tbs)
Low sodium canned pureed tomatoes 2 Cup (32 tbs)
Low sodium crushed tomatoes 28 Ounce (With garlic, basil and oregano)
Green onions and tops 3 Tablespoon , finely chopped (3 medium sized)
Green bell pepper 1 Cup (16 tbs) , diced (1 medium sized)
Dried basil leaves 1 Teaspoon
Red pepper sauce 1 Teaspoon
Dry white wine 2 1/2 Cup (40 tbs)
Uncooked clams in shells 2 Pound , scrubbed
Uncooked prawns/Large shrimp in shells 1 1/2 Pound
Fresh cilantro leaves 1 Tablespoon
Red bell pepper strips 1 Tablespoon

Directions

GETTING READY

1. Clean the clams thoroughly under running tap water to remove any traces of dirt or grit.

2. Discard any broken-shell or open (dead) clams.

2. Clean Peel and de-vein shrimps.

MAKING

3. In a saucepan, mix together the low sodium spaghetti sauce, tomato puree and crushed tomatoes.

4. Stir in chopped onions, bell pepper, basil and pepper sauce. Heat to boiling; then reduce heat. Simmer uncovered 25 to 30 minutes or until bell pepper is tender.

5. Stir in the wine. Simmer for another 5- 10 minutes.

6. Arrange clams and prawns in large stew pot or kettle. Pour tomato mixture over shellfish. Cover and simmer about 30 minutes or until prawns are pink and firm.

7. Make sure to discard any unopened clams.

8. Garnish with fresh chopped cilantro and red bell pepper strips for more color.

SERVING

9. Serve the piping hot stew along with toasted garlic bread and enjoy the flavorful gravy and the succulent pieces of seafood.

Tips - Seafood should never be overcooked, else it turns rubbery, so ensure to turn off the heat once they are just done. A little more cooking would happen in the pot itself.

Recipe Summary

Difficulty Level: Medium
Cook Time: 80 Minutes
Ready In: 80 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 398Calories from Fat 21

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 516 mg21.5%

Total Carbohydrates 34 g11.3%

Dietary Fiber 5 g20%

Sugars 15 g

Protein 44 g88%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet