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Cioppino
3 to 4 lb. crabs, cleaned (raw or cooked) yield approximately 12 oz. meat - optional
1 large onion, chopped
3/4 cup leek, thinly sliced
2 cloves garlic, pressed or minced
1 red or green pepper, chopped
4 tablespoons chopped fresh parsley
1 cup dry white wine
1 1/2 cups fish stock or 1 cup water plus 2 teaspoons fish or chicken base or bouillon
1 28-oz. can chopped tomatoes, or 4 cups fresh tomatoes, chopped
1/4 cup tomato paste
1 bay leaf
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon saffron threads, crumbled
1/8 teaspoon red pepper flakes
1/8 teaspoon salt
freshly ground black pepper
1 lb. medium to large fresh shrimp, shelled and deveined
1/2 lb. scallops
6 to 12 clams in shell, scrubbed
1/2 tablespoon extra virgin olive oil
1 teaspoon extra virgin olive oil
olive oil cooking spray - optional
1. If using crabs, remove meat from the body shells and small claws; leave meat in large claws and set aside.
2. If desired, lightly spray a 6- to 8-quart Dutch oven or stockpot with cooking spray and heat over medium for 2 to 3 minutes. Add onions, leeks, garlic, sweet pepper and parsley and sauté until onions are soft. Add wine and stock to vegetables and bring to a low boil; add tomatoes, tomato paste, herbs, saffron, red pepper flakes and black pepper and bring back to low boil, stirring occasionally. Reduce heat to low, cover and simmer 45 minutes, uncovering occasionally to stir.
3. Add uncooked crab meat and claws and/or chunks of finned fish. Cover and simmer for 8 minutes; add all shell fish except shrimp, i.e. clams, mussels, scallops, etc. Cover and continue to simmer for another 8 minutes. Add shrimp and cooked crab if using and continue to simmer an additional 4 to 5 minutes or until the shrimp have turned pink and shellfish have all opened, discarding any that have remained closed. Stir in teaspoon of olive oil, adjust seasonings and serve in soup plates with warm sourdough or French bread.
Note: The seafood in this recipe can be varied according to availability. Mussels, cockles, cubes of firm fish such as halibut, sea bass, swordfish, tuna, etc. all work well. The amount of total edible seafood within the dish should range from between 2 and 3 lb.
Yield: About 6 2-cup servings at approximately 254 calories; 3.8 grams total fat; 0.6 gram saturated fat; 154 grams cholesterol; 15 grams carbohydrate; 3 grams dietary fiber; 34 grams protein; 900 milligrams sodium.
Nutritional Note: The cholesterol content per serving is rather high; to reduce the content substitute or reduce the amount of crab and shrimp for fin fish, halibut, etc. Scallops and clams are relatively low in cholesterol, while shrimp and crab are both high. Crab is also high in sodium. By using fresh tomatoes instead of canned and substituting all or part of the crab, you can also lower the sodium content of the recipe.
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