had the Cioppino (seafood soup) at the Bistro inside the Pro Sports Club for the first time about a month ago and fell in love with it. Since then, I had the Cioppino at the Bistro at least once a week. With only 370 calories for a generous serving with very little fat, it was an amazing find. Since each portion cost about $22 plus tax and tip, I decided to try it at home. After researching a number of recipes, I came up with a version that works for me (and my diet).
This recipe will work for any combination of seafood. You do not necessarily need the mussels if you can’t find or simply do not like them. Substitute with increasing quantity of another seafood ingredient.
The nutritional values of the homemade version is a little different (read better, lower calorie) than that of Pro Club Cioppino’s. This recipe makes 7 very generous servings… almost 3 cups each serving. Here is the breakdown per serving: 325 calories, 12 grams of fat, 8.2 grams of carbohydrates, 43 grams of protein.
- 1/3 cup Olive oil
- 2 medium yellow onions, chopped
- 1 small bunch Italian parsley, chopped
- 4-5 cloves of garlic, finely chopped
- 4 cups chicken broth, low-sodium, low-fat version
- 28 oz can stewed tomatoes (or 2 14.5-o cans)
- 1.5 cup dry white wine like pinot grigio or sauvignon blanc,
- 1 cup water
- 1.5 lbs cooked prawns
- 2 cups crab meat
- 12 ounces cod or sole fillets (or a little less or more)
- 1.5 lbs scallops (fresh preferably… the frozen ones get rubbery)
- 12-15 each mussels, cleaned and debearded
- 12-15 each clams
- 1 Tbsp dried basil (or 2 Tbsp fresh)
- 1 Tbsp dried thyme (or 2 Tbsp fresh)
- 1 tsp dried oregano (or 2 tsp fresh)
- 2-3 bay leaves
- Black Pepper to taste
On medium-low heat using at least a 7-quart pan, saute the onion, garlic and Italian parsley, stirring occasionally. Once the onions are softening, add the tomato, broth, spices, water and wine into pan. Let it simmer for 40 minutes.
Add the rest of the ingredients. Let simmer for 7-10 minutes, allowing seafood to cook.