Low Fat Seafood Cioppino
Seafood Cioppino is a very low fat and hearty fish stew, the perfect cool-weather treat. We adapted our recipe from one created by The Oaks at Ojai, a health spa in Southern California, and at less than 250 calories per bowl, we think its a winner. Although the list of ingredients appears rather long, it comes together in a snap if you have everything at the ready once you begin. Ask your fish man or butcher to assemble the seafood ingredients for you. This dish is best served with a green salad and crusty slice of toasted whole grain bread for dipping up the savory broth.
Servings: 6 Servings
Calories: 230kcal
A savory seafood stew perfect for cold weather. Use whatever seafood you have on hand -- it's an equal opportunity recipe.
Ingredients
- 1 tablespoon extra virgin olive oil
- 4 cups tomato juice - (or, 3 cups tomato juice and 1 cup Clamato juice)
- 1/2 cup onion - chopped
- 1/2 cups celery - sliced thin
- 1 teaspoon McCormick® Granulated Garlic
- 1/4 teaspoon finely chopped fresh rosemary
- 1/4 teaspoon fresh marjoram
- 1/4 teaspoon fresh oregano
- 1/4 teaspoon fresh thyme
- 1/2 pound firm boned white fish - cut into bite sized chunks
- 1 cup fresh mushrooms - sliced
- 6 clams in the shell
- 6 large shrimp in the shell
- 6 crab claws or legs
- 1/2 pound large scallops or other firm but lean seafood
- 1/4 cup red wine
- 2 tablespoons Parmesan cheese, grated - grated
- 6 springs fresh parsley - chopped
- 6 wedges fresh lemon
Instructions
- In a soup pot or dutch oven, quickly sear scallops in a splash of olive oil, until browned and nearly cooked. Remove and set aside.
- In the same soup pot, place tomato juice and bring to a boil.
- Add onion, celery, spices and boned fish to the broth and reduce heat, simmering for 30-45 minutes to thicken the broth and cook the fish.
- Add the mushrooms, wine, shrimp, clams, crab legs, and seared scallops and reheat. The seafood may be cooked or raw.
- If the added seafood is raw at this step, simmer until just cooked.
- If the added seafood is cooked at this step, simmer briefly to cook the mushrooms.
- Serve the Cioppino in heated bowls, topped with a modest sprinkle of cheese, parsley, and a wedge of lemon.
Spa Index Kitchen Notes
The calories are counted by dividing this recipe into six portions, and we first spooned out the easily divided seafood portions into each of 6 bowls and then we spooned over 1 cup of the broth and veggies per serving.
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Nutrition
Serving: 1 Serving | Calories: 230 kcal (12%) | Carbohydrates: 9 g (3%) | Protein: 31 g (62%) | Fat: 3.5 g (5%) | Cholesterol: 94 mg (31%) | Sodium: 277 mg (12%) | Fiber: 1 g (4%) | Sugar: 6 g (7%)
Good enough to make often
Very good. Wish this weight loss spa was still open for business, but glad you have many others to research. This seafood dish was a great dinner for my birthday.