Seafood Ciop­pino


Clean Eating - - MAINS -

Four types of seafood – clams, mus­sels, fish and shrimp – are com­bined in this clas­sic Ital­ian Amer­i­can stew. Save some of the fronds from the fen­nel bulb for a del­i­cate anise fla­vor and gar­nish.

1 lb lit­tle neck clams 2 lb mus­sels 2 tbsp or­ganic un­salted but­ter 1 small yel­low onion, finely chopped 2 stalks cel­ery, chopped

½ bulb fen­nel, cored and thinly sliced (re­serve fronds for gar­nish if de­sired) 3 cloves gar­lic, minced ½ tsp each sea salt and ground black pep­per ¼ tsp each whole cel­ery seed and red pep­per flakes 1½ tbsp un­salted tomato paste 1 cup dry white wine (such as pinot gri­gio) 2 cups un­salted diced toma­toes, with juices ½ cup clam juice ½ cup low-sodium chicken or veg­etable broth 8 oz firm white fish (such as Hal­ibut), skinned and cut into 1-inch chunks 1 lb large shrimp, peeled, de­veined and tails re­moved ¼ cup chopped fresh flat-leaf pars­ley 6 slices whole-grain baguette, toasted, optional


To clean clams, tap each gen­tly on counter and dis­card any that do not close or have bro­ken shells. Place in a large bowl and cover with cold wa­ter. Let stand at least 20 min­utes. Place mus­sels in a colan­der and rinse thor­oughly, re­mov­ing grit from shells by rub­bing with a towel un­der run­ning wa­ter. (If any beards re­main, re­move by grasp­ing ārml\ with a towel and pulling to­ward hinge then out­ward; dis­card beards.) Dis­card any mus­sels with cracked shells or any that do not close when tapped. Re­turn mus­sels to a large bowl ālled with ice; re­frig­er­ate un­til ready to use.


Mean­while, melt but­ter in a medium (3.5 quart) Dutch oven on medium. Add onion and cook, stir­ring oc­ca­sion­ally, un­til golden, 2 to 3 min­utes. Add cel­ery and fen­nel and cook, stir­ring oc­ca­sion­ally, un­til slightly soft­ened, 7 to 9 min­utes. Add gar­lic and cook 1 minute. Sprin­kle with salt, black pep­per, cel­ery seed and pep­per flakes. $dd tomato paste and cook 1 minute, stir­ring. Add wine, toma­toes, clam juice and broth, scrap­ing up browned bits from bot­tom of pan; bring to a sim­mer. Re­duce heat to low and sim­mer un­til liq­uid re­duces by half, 20 to 25 min­utes.


Re­move clams from wa­ter (do not drain but pluck them from wa­ter) and scrub any re­main­ing sand from the shells. In­crease heat to medium and add clams; cover and cook min­utes. $dd mus­sels, āsh and shrimp. Cover and cook, stir­ring seafood oc­ca­sion­ally to aid in even cook­ing, un­til clams and mus­sel shells have opened, āsh is opaque and shrimp is pink, 7 to 9 min­utes more. Dis­card any un­opened clams or mus­sels. Gar­nish with pars­ley and re­served fen­nel fronds, if de­sired. Serve with baguette (if us­ing). PER SERV­ING (2 cups): Calo­ries: 256, To­tal Fat: 11 g, Sat. Fat: 4 g, Mo­noun­sat­u­rated Fat: 4 g, Polyun­sat­u­rated Fat: 2 g, Carbs: 11 g, Fiber: 2 g, Sug­ars: 4 g, Pro­tein: 27 g, Sodium: 591 mg, Choles­terol: 153 mg

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