Cioppino – a rich tomato stew chock-full of seafood

Created years ago by San Francisco‘s Italian immigrants, cioppino is a rich tomato stew chock-full of seafood. This low-fat version features shrimp, clams and haddock. For real San Francisco flair, serve it with fat-free sourdough bread.

Times: Prep. 9 min.; Cooking 38 min.
Per serving:
Calories: 238
Fat: 3.3 g. (13% of calories)
Fiber: 1.3 g.
Cholesterol: 158 mg.
Sodium: 318 mg.
Makes: 4 servings

Cioppino

INGREDIENTS

  • 1 small onion, chopped
  • 4 green onions, sliced
  • 2 small cloves garlic, minced
  • 1 1/2 cups defatted chicken stock or low-sodium chicken broth
  • 2 canned plum tomatoes (with juices), chopped
  • 1/4 cup minced fresh parsley
  • 1 bay leaf
  • 1/8 tsp dried thyme
  • pinch of dried rosemary
  • pinch of ground red pepper
  • pinch of ground black pepper
  • 8 oz medium shrimp, peeled and deveined
  • 8 littleneck clams, scrubbed
  • 8 oz skinless haddock fillets, cut into 1 1/2″ pieces minced fresh parsley

cioppino

Spray an unheated medium saucepan with no-stick spray. Heat the saucepan over medium heat. Add the onions, green onions and garlic. Cook and stir over medium heat about 3 minutes or until the onions are tender.

Add the stock or broth, tomatoes (with juices), 1/4 cup parsley, bay leaf, thyme, rosemary, red pepper and black pepper. Cover and bring to a boil. Reduce the heat. Simmer for 30 minutes.

Add the shrimp, clams and haddock. Cover and bring to just a boil, then reduce heat. Gently simmer about 5 minutes or until the shrimp turn pink, the clams open and the fish flakes easily when tested and is opaque all the way through.

Remove and discard the bay leaf and any unopened clams. Serve in soup bowls and garnish with parsley.

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