Cioppino Stew

Clams, Mussels

Recipe by Sarah Koszyk, MA, RDN

Cioppino is a classic fish stew originating from Italian fishermen in San Francisco, who would take the leftover catches of the day and mix them with wine, spices, herbs, and tomatoes for a hearty, comforting, warming meal. This version is based on clams, mussels, and salmon. Serve this stew with a crusty bread and salad to make it into a meal.

Preparation Time: 15 mins
Cooking Time: 19 mins
Total Time: 34 mins

Makes 6 servings,
about 1 3/4 cups each

Ingredients

1 tablespoon olive oil

2 garlic cloves, peeled, minced

1 onion, peeled, diced

1 medium fennel bulb, trimmed, chopped

1/2 cup dry white wine (may substitute with additional broth)

1 tablespoon dried oregano

1 tablespoon dried basil

3 cups clam juice or low-sodium chicken broth

1 (28-ounce) can diced tomatoes in juice

1 pound clams in shells, fresh or frozen and thawed

1 pound mussels in shells, fresh or frozen and thawed

8 ounces salmon, fresh or frozen and thawed, cut into 2-inch cubes

Salt and pepper to taste

Toppings (Optional):

Italian flat leaf parsley, chopped

Parmesan cheese, shredded

Red chili flakes

Instructions

1. Heat the oil in a large pot over medium heat. Add garlic and cook for 1 minute while stirring gently.

2. Add the onion and fennel and cook for 4 minutes while stirring gently.

3. Add the wine (or broth), oregano, basil, clam juice or chicken broth, and canned tomatoes to the pot. Stir well. Bring to a boil, reduce heat, cover, and cook for 5 minutes.

4. Remove the lid. Add the clams and mussels to the pot. Bring to a boil. Cook for 8 minutes, until clams and mussels open. Stir gently.

5. Reduce heat to medium. Add the salmon and cook for 5 minutes. Stir gently. The salmon will become slightly opaque.

6. Discard any clams or mussels that did not open. Season with salt and pepper and serve. May top with parsley, parmesan cheese, or red chili flakes, if desired.

Notes

Pair the stew with fresh sourdough or French bread, if desired.

Nutritional information (per serving):

221 calories, 8 g fat, 2 g saturated fat, 293 mg sodium, 13 g carbohydrate, 44 mg cholesterol, 5 g total sugar, 3 g fiber, 22 g protein

Recipe Author

Sarah Koszyk, MA, RDN, is a California Bay Area-based sports and skin health dietitian specializing in complete wellness from within by providing her clients with real food for real people.

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