Zuppa Di Pesce, Cioppino, or Fish Stew Recipe

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Ingredients:

Serving

1 -3 tbsp olive oil
8 oz onions, minced
4 garlic cloves, minced
4 anchovies (optional)
1 celery, diced (4 oz)
5 oz diced fresh fennel ( finocchio or anise)
5 oz diced carrots
1 cup diced potato
3 oz fresh diced shiitake mushrooms
1 cup white wine
1/4 cup fresh parsley
1 tsp dried basil
1 tsp dried oregano
1 tsp dried crushed coriander seed
1 bay leaf
4 cups kale , rough chopped
2 (28 oz) cans diced tomatoes
1 tbsp worcestershire sauce
1 lemon , zest of
1 pinch saffron
2 tsp salt
1 tsp black pepper
4 cups shrimp stock , from shrimp shells or 4 cups water
1 lb tilapia fillets (white flesh fish) or 1 lb catfish fillets (white flesh fish) or 1 lb cod fish fillet ( white flesh fish)
1 lb shrimp, shelled and deveined reserve shells for stock
1 lb scallops
1 lb seafood, mix (which comes frozen and consist of baby octopus, squid , shrimp) (optional)
1 (8 oz) can baby clams , and juice
red pepper flakes , to taste
fresh parsley

Directions:

In a pot add 5 cups water and shrimp shells bring to boil and then simmer 30 minutes.
Meanwhile in a large pot heat oil add onion garlic, anchovies, celery, fennel, carrots, potatoes, & mushrooms sauté till translucent about 5 minutes.
Add wine and herbs reduce wine cooking for 10 minutes.
Add kale, can tomatoes, Worcestershire sauce, lemon zest, saffron, salt & black pepper.
Strain stock from shrimp shells (discard shells) adding enough water to make 4 cups.
Add to pot simmering 15 minutes.
Add remaining ingredients simmer 10-15 more minutes till fish almost flakes apart.
Check for seasoning adding more salt and pepper if needed.
Garnish with crushed pepper flakes and fresh parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1371.96 Kcal (5744 kJ)
Calories from fat	428 Kcal
		% Daily Value*
Total Fat	47.56g	73%
Cholesterol	396.02mg	132%
Sodium	2715.33mg	113%
Potassium	517.38mg	11%
Total Carbs	158.25g	53%
Sugars	124.2g	497%
Dietary Fiber	6.3g	25%
Protein	69.59g	139%
Vitamin C	31.7mg	53%
Vitamin A	0.4mg	12%
Iron	1.9mg	10%
Calcium	76.2mg	8%

Amount Per 100 g
Calories	474.36 Kcal (1986 kJ)
Calories from fat	147.98 Kcal
		% Daily Value*
Total Fat	16.44g	73%
Cholesterol	136.92mg	132%
Sodium	938.83mg	113%
Potassium	178.88mg	11%
Total Carbs	54.71g	53%
Sugars	42.94g	497%
Dietary Fiber	2.18g	25%
Protein	24.06g	139%
Vitamin C	11mg	53%
Vitamin A	0.1mg	12%
Iron	0.7mg	10%
Calcium	26.3mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

30.6

Points
35

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium,
High in Sugar

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