Cioppino Seafood Stew with Gremolata Toasts - PCOS-Friendly Recipe
This Cioppino Seafood Stew with Gremolata Toasts is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3 garlic cloves, divided
- 2 tablespoons extra-virgin olive oil
- 3/4 cup finely chopped onion
- 1/2 cup packed sliced fennel
- 1/4 cup finely chopped celery
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 1/2 teaspoon red-pepper flakes
- 1/2 pound cleaned squid, bodies sliced into 1/2-inch rings, tentacles halved lengthwise if large
- 1/2 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 cup dry white wine
- 1 15-ounce can crushed tomatoes
- 2 bay leaves
- 1 8-ounce bottle clam juice
- 1 1/2 cups seafood stock or vegetable broth
- 1/2 stick (4 tablespoons) unsalted butter, room temperature
- 3 tablespoons chopped flat-leaf parsley, divided
- 1/2 teaspoon lemon zest
- 1 baguette, sliced and toasted
- 1 pound littleneck clams, soaked in water for 1 hour
- 1/2 pound medium tail-on shrimp, peeled and deveined
- 1 pound mussels, scrubbed and de-bearded
- 1/2 pound skinless flaky white fish such as bass, halibut, hake, or cod, cut into 1-inch pieces
Instructions
- Mince 2 of the garlic cloves. In a large pot over medium heat, heat oil. Add onion, fennel, celery, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring occasionally, until softened, 6 to 8 minutes. Add the minced garlic and red-pepper flakes. Continue to cook, stirring constantly, until garlic is golden and fragrant, 1 to 2 minutes more.
- Reduce heat to medium-low and add squid. Cook, stirring occasionally, until squid is opaque and tender and the released juices reduce, 15 to 20 minutes. Add tomato paste and oregano and cook, stirring, 1 minute.
- Add wine, raise heat to medium-high, and cook until cooking liquid is reduced by half, 5 to 7 minutes. Add tomatoes with their juice, bay leaves, clam juice, and stock. Bring to a boil, reduce to a simmer, and cook, covered, 30 minutes. Stir in 1/4 teaspoon each salt and pepper. Taste and adjust seasoning.
- Meanwhile, in a small bowl, mix the butter, 1 tablespoon parsley, lemon zest, and 1/4 teaspoon salt together. Cut remaining garlic clove in half and rub the cut sides on the toasts. Spread the flavored butter on the toasts.
- When ready to serve, heat the pot to medium and add clams, cover, and cook for 3 minutes. Stir in the shrimp and mussels. Arrange the fish on top of the stew, cover, and simmer until shellfish opens and fish and shrimp are firm and opaque, about 5 minutes more. Discard bay leaves and stir in remaining 2 tablespoons parsley.
- Serve cioppino immediately in large soup bowls with gremolata toasts alongside.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Cioppino Seafood Stew with Gremolata Toasts recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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