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.

Low Fat Seafood Cioppino
A savory seafood stew perfect for cold weather.
Recipes: Entree
Serves: 6
Ingredients
  • 1 tablespoon 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 garlic powder
  • 1/4 teaspoon rosemary
  • 1/4 teaspoon marjoram
  • 1/4 teaspoon oregano
  • 1/4 teaspoon 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
  • 6 parsley sprigs, chopped
  • 6 lemon wedges
Method
  1. 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.
  2. In the same soup pot, place tomato juice and bring to a boil.
  3. 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.
  4. Add the mushrooms, wine, shrimp, clams, crab legs, and seared scallops and reheat. The seafood may be cooked or raw.
  5. If the added seafood is raw at this step, simmer until just cooked.
  6. If the added seafood is cooked at this step, simmer briefly to cook the mushrooms.
  7. Serve the Cioppino in heated bowls, topped with a modest sprinkle of cheese, parsley, and a wedge of lemon.
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.
By the Numbers
Serving size: See Note | Cal: 230 | Fat (g): 3.5 | Carbs (g): 9 | Sugar (g): 6 | Sodium (mg): 277 | Fiber (g): 1 | Protein (g): 31 | Chol (mg): 94

More about the Oaks at Ojai:

The Oaks at Ojai is an all-inclusive destination spa in California, a healthy retreat offering guests a range of activity from guided hikes into the mountains, to water aerobics, to restorative yoga.    As an American Plan Spa, The Oaks provides a well-rounded calorie-conscious food plan that consists of three meals, snacks and beverages. The varied menus feature natural foods, fresh fish and poultry, locally-grown fruits and vegetables, homemade salad dressings and soups – all without a touch of additional salt or refined sugar used in the preparation.


November 2, 2016 | | Tags: ,

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