Gourmet Italian Seafood Cioppino Recipe (Low-Carb, Heart-Healthy, Mediterranean-Inspired)

 

 

 

 

 

 

 

 

 

Craving a bold, aromatic, and protein-rich seafood stew that’s both gourmet and clean-eating friendly? This Italian Seafood Cioppino is a Mediterranean diet-approved dinner packed with lean protein, omega-3s, and anti-inflammatory ingredients — perfect for heart health, weight management, and those seeking low-carb dinner recipes.

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Ingredients for a Restaurant-Style Healthy Seafood Stew:

For the Cioppino Base:

1/4 cup extra virgin olive oil (anti-inflammatory, heart-healthy fat)

1 large organic onion, diced

6 cloves fresh garlic, minced

1 fennel bulb, thinly sliced (optional, aids digestion)

1 large red bell pepper, diced (vitamin C-rich)

1 can (28 oz) crushed tomatoes (BPA-free if possible)

1/2 cup tomato paste

1.5 cups dry white wine (Sauvignon Blanc or Pinot Grigio)

4 cups low-sodium seafood stock (or bone broth for added collagen)

1 tsp dried oregano

1 tsp dried thyme

1/2 tsp crushed red pepper flakes (optional for metabolism boost)

Sea salt and black pepper, to taste

For the Seafood:

1 lb fresh clams, scrubbed clean

1 lb wild-caught shrimp, peeled and deveined

1 lb sustainable white fish (cod, halibut, or sea bass), cut into chunks

1/2 lb lump crab meat (optional but rich in lean protein)

Garnish & Serving:

Chopped parsley and chives

Toasted sourdough or gluten-free crusty bread

 

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Step-by-Step Instructions:

1. Build the Flavor Base

In a large Dutch oven or soup pot, heat olive oil over medium heat.

Sauté onions, garlic, fennel, and bell pepper for about 8 minutes until soft and aromatic.

2. Add Tomato & Wine Broth

Stir in crushed tomatoes, tomato paste, white wine, and seafood stock.

Season with oregano, thyme, red pepper flakes, salt, and pepper.

Simmer for 20 minutes, uncovered, to concentrate flavors and reduce slightly.

3. Cook the Seafood (Layering Method)

Add clams to the broth, cover, and simmer for 5 minutes or until they begin to open.

Add shrimp, fish, and optional crab meat.

Simmer another 5–7 minutes until seafood is cooked through and clams fully open (discard unopened ones).

4. Serve the Ultimate Mediterranean Stew

Ladle into deep bowls, top with parsley and chives.

Serve with toasted artisan bread or low-carb keto bread for dipping.

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Nutrition Highlights (Per Serving):

Calories: ~420

Protein: 40g+

Carbs: ~12g (mainly from tomatoes)

Fats: Healthy fats from olive oil & seafood

Omega-3s: High

Anti-Inflammatory Score: Excellent

 

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