Recipes · American · Seafood
Cioppino (San Francisco Seafood Stew)
One serving has 458 kcal and 59 g protein, and at least a fifth of a woman's daily need of cobalamin (591%), selenium (179%), copper (169%), phosphorus (110%), manganese (103%) and zinc (60%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (587 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, celery, fish, shellfish, sulphite
Ingredients
- 90 g Cod, raw
- 70 g Shrimp, raw
- 60 g Clams, raw
- 40 g Mussels, raw
- 40 g Crab meat, canned
- 30 g Squid, raw
- 100 g Tomatoes, canned, crushed
- 30 g Onions, raw
- 4 g Garlic, raw
- 10 g Olive oil
- 30 g Wine, white
- 80 g Fish stock
- 2 g Basil, fresh
- 0.4 g Salt
- 0.2 g Black pepper
- 0.3 g Chilies, dried red
Method
- Heat the olive oil in a large pot, add the onion and garlic, and cook until softened, about 5 minutes.
- Add the crushed tomatoes, wine, fish stock, chili flakes and basil; bring to a simmer and cook for 10 minutes to let the flavors meld.
- Add the cod and simmer for 3 minutes, then add the shrimp, clams and mussels; cover and cook for 5-6 minutes until the shells open and the shrimp turn pink.
- Discard any clams or mussels that haven't opened.
- Stir in the crab meat and squid and cook 2 more minutes until the squid is just opaque.
- Season with the salt and pepper and serve hot in bowls with plenty of the broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 458 kcal | 22% |
| Carbohydrates | 17.4 g | |
| Water | 486 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 59.5 g | 124% |
| Tryptophan | 0.52 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.1 g | |
| Histidine | 1 g | |
| Fat | 14 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.48 g | |
| Eicosapentaenoic Acid (EPA) | 0.34 g | |
| Omega-6 | 1.2 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 289 mg | |
| Calcium | 219 mg | 22% |
| Copper | 1.5 mg | 169% |
| Iron | 5.5 mg | 31% |
| Magnesium | 132 mg | 43% |
| Manganese | 1.9 mg | 103% |
| Phosphorus | 768 mg | 110% |
| Potassium | 1,347 mg | 29% |
| Selenium | 98.6 µg | 179% |
| Sodium | 1,350 mg | |
| Zinc | 4.8 mg | 60% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 71.9 µg | 18% |
| Cobalamin (vitamin B12) | 14.2 µg | 591% |
| Choline | 200 mg | 47% |
| Vitamin A | 109 µg | 16% |
| Vitamin C | 19.9 mg | 27% |
| Vitamin D (D2 + D3) | 33 IU | 6% |
| Vitamin E | 5.1 mg | 34% |
| Vitamin K | 21.1 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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