Cioppino

It’s New Year’s Eve and Cioppino, the Italian inspired fish stew, is on the menu. Celery, onion, sweet peppers, fennel and capers punctuate a tomato-based broth that features a variety of seafood.   Use frozen, cooked cod from freezer (you saved this in the first week of Dec.) and thaw it on a plate in the fridge during the day.  If necessary, set it out to thaw on the counter about an hour before you start cooking.   



Pick up fresh shrimp and mussels as needed. If you have no frozen cooked fish, bake about 6 oz. of cod, today.

Grocery List Cioppino
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Cioppino

Produce

garlic (if needed)

1 medium yellow onion

1 green bell pepper

1 red bell pepper

celery (if needed)

1 bulb fennel 

1 medium carrot

Canned/Dried Foods

one 29 oz. can chopped tomatoes

one 6 oz. can chopped clams

one 24 oz. box low-sodium vegetable broth

Asian garlic pepper sauce (if needed)

bay leaf (if needed)

1 gram Spanish saffron 

dry basil leaves (if needed)

dry oregano leaves (if needed)

white wine to cook with

Frozen Foods

Meat/Fish/Poultry

6 oz. cod fillet (if needed)

5 oz. small cooked shrimp

2 fresh mussels

Chilled Foods/Dairy

leftover cooked cod (if you have it in the fridge at home)

Additional Items

1 loaf of your favorite hearty bread or artisan roll

Nutritional Value Cioppino

Nutritional Analysis

Cioppino

Per Serving:

Calories: 550

Protein: 27 g

Carbohydrates: 51 g

Total Fat: 23 g

(Saturated Fat:) 2.5 g

Dietary Fiber: 12 g

Cholesterol: 60 mg

Sodium: 760 mg

% calories from fat: 43 %

Serving Size:

Two and one-half C. Cioppino with 1 medium French dinner roll and 4.2 oz. side salad topped with 2 T. honey mustard dressing.