Cioppino (Italian Seafood Stew)
Cioppino
A tomato-based seafood stew loaded with shrimp, mussels, fish, and aromatic vegetables. Cioppino is rich in lean protein and omega-3 fatty acids while remaining naturally low in carbohydrates — proof that indulgent-tasting meals can align with health goals.
Time
50m
Servings
4
Difficulty
medium
Budget
$$$
The Story
Cioppino was created by Italian immigrant fishermen in San Francisco's North Beach neighbourhood in the late 1800s, drawing on the Ligurian fish stew tradition of their homeland. The name may come from the Ligurian dialect 'ciuppin,' meaning to chop or to stew. Fishermen would contribute whatever was left from the day's catch, making each pot unique. While technically an Italian-American creation, its roots are firmly in Italian coastal cooking.
✓Healthy Swaps & Tips
- • Use any sustainable white fish — the recipe is forgiving and works with whatever is fresh.
- • Omit the bread on the side and serve with a green salad for a lower-carb meal.
- • Add a handful of chopped kale or spinach with the tomatoes for extra greens.
Ingredients
- 300gfirm white fishcod or halibut, cubed
- 200glarge shrimppeeled and deveined
- 250gmusselsscrubbed and debearded
- 400gcanned crushed tomatoes
- 1oniondiced
- 1 smallfennel bulbdiced
- 4 clovesgarlicminced
- 150mldry white wine
- 400mlfish stock or clam juice
- 2 tbspolive oil
- ¼ tspred chilli flakes
- 1bay leaf
- for garnishfresh basil and parsley
- to tastesalt and pepper
Instructions
Heat olive oil in a large Dutch oven. Sauté onion and fennel for 5 minutes until softened.
Add garlic and chilli flakes, cook for 1 minute.
Pour in wine and let it reduce by half, about 2 minutes.
Add tomatoes, fish stock, and bay leaf. Bring to a simmer and cook for 15 minutes.
Add fish cubes and mussels. Cover and cook for 4 minutes.
Add shrimp, cover again, and cook for another 3 minutes until shrimp are pink and mussels have opened. Discard any mussels that remain closed.
Season with salt and pepper. Ladle into bowls and garnish with fresh herbs. Serve with grilled bread.
Common Questions
What seafood can I use in cioppino?
Almost anything: clams, squid, scallops, crab, or lobster all work. Use what is fresh and sustainable in your area.
Can I make cioppino ahead?
Make the tomato base ahead, but add seafood only when you are ready to serve. Seafood overcooks quickly and does not reheat well.
Nutrition per serving
Estimated values based on standard ingredients.
Nutrition info is provided as a general guide. Actual values may vary based on specific ingredient brands and portion sizes.
