Cioppino

Name: Cioppino
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 8
Cuisine: Global
Ingredients: 3 bay leaves; 8 servings Country-style bread; 28 whole peeled tomatoes, crushed by hand, juices reserved; 227 grams clam juice; 454 grams skinless fillets haddock or U.S. Pacific cod, cut into 1 pieces; 454 grams uncooked shrimp, peeled and deveined, or frozen king crab legs, thawed; 355 milliliters dry white wine; 1 small (or 1/2 large) fennel bulb, finely chopped; 1 teaspoon fennel seeds; 4 garlic cloves, coarsely chopped; 8 servings Kosher salt and freshly ground black pepper; 454 grams mussels, scrubbed, debearded; 3 Tbsps olive oil; 1 medium onion, finely chopped; 1 teaspoon dried oregano; 1 teaspoons crushed red pepper flakes; 454 grams cleaned squid, thawed if frozen, bodies cut into 1/2 rings, tentacles left whole

Cioppino might be just the main course you are searching for. This recipe makes 8 servings with 328 calories, 29g of protein, and 8g of fat each. This recipe covers 28% of your daily requirements of vitamins and minerals. If you have onion, olive oil, canned tomatoes, and a few other ingredients on hand, you can make it. To use up the kosher salt you could follow this main course with the Low Fat Crumbs Cake (Kosher-Dairy) as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes. It is a good option if you're following a dairy free and pescatarian diet.

Instructions

Toast fennel seeds in a small skillet over medium heat until fragrant, about 2 minutes. Finely grind in a spice mill; set aside.

Ingredients you will need

Fennel Seeds

Toast

Equipment you will use

Frying Pan

Heat oil in a large heavy pot over medium-high heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Pot

Add onion, fennel, garlic, bay leaves, oregano, and red pepper flakes. Season with salt and pepper. Cover, and cook, stirring occasionally, until onion and fennel are soft, about 12 minutes. Stir in ground fennel seeds, tomatoes with juices, wine, clam juice, and 1 cup water. Cover, bring to a boil, reduce heat to medium-low, and cook, stirring often, until flavors meld, about 15 minutes. Stir in fish, mussels, and shrimp and bring to a simmer. Cover and cook for 2 minutes.

Ingredients you will need

Red Pepper Flakes