Zuppa di Cacciucco

Zuppa di Cacciucco is a traditional Italian fish stew that combines the flavors of the sea with a rich tomato base. This healthy version is packed with fresh seafood and aromatic herbs, making it a light yet satisfying dish.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, chopped
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Tomatoes - 400 grams, canned, crushed
• Fish stock - 500 ml
• White wine - 100 ml
• Red pepper flakes - 1/4 teaspoon
• Bay leaf - 1
• Fresh parsley - 2 tablespoons, chopped
• Shrimp - 150 grams, peeled and deveined
• Mussels - 150 grams, cleaned
• Fish fillet (such as cod or haddock) - 150 grams, cut into chunks
• Salt - to taste
• Black pepper - to taste
• Whole grain bread - 2 slices, for serving

Steps

1. Heat the olive oil in a large pot over medium heat. Add the minced garlic, chopped onion, diced carrot, and diced celery. Sauté for about 5-7 minutes until the vegetables are softened.
2. Stir in the crushed tomatoes, fish stock, white wine, red pepper flakes, bay leaf, salt, and black pepper. Bring the mixture to a simmer and cook for 15 minutes, allowing the flavors to meld.
3. Add the shrimp, mussels, and fish fillet to the pot. Cover and cook for an additional 10 minutes, or until the mussels have opened and the shrimp are pink and cooked through.
4. Remove the bay leaf and stir in the chopped parsley. Taste and adjust seasoning if necessary.
5. Serve the soup hot, accompanied by slices of whole grain bread for dipping.

Nutrition

• Calories: 360
• Protein: 30 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from the seafood, which are beneficial for heart health.
• High in protein, which helps in muscle repair and growth.

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