Seafood Stew: CWB-style Cioppino [RECIPE]

Soup might be my favorite thing ever. My more-than-mild obsession with soup has become a running joke between me and Loren — I say, “I love soup. Did you know that about me?” and he says, “No! I had no idea.” This week’s Seafood Stew with White Wine Reduction is a combination of an Italian-style cioppino and a “put whatever’s in your fridge into the pot” soup. It turned out amazing, and I made enough to last us all week for dinner. 

Cold weather brings out the soup-lover in me like nothing else, and I’ve gone as long as a week straight eating it for every meal (including breakfast!) more than once this season already. I love how instantly warming it is to lap up the steaming broth — and I hate being cold, so it’s truly a winning combination.

Soup is also a vehicle for my daily dose of bone broth, so it saves me a bit of time and an extra coffee mug to just eat it for breakfast.

seafood stew

Seafood Stew for Breakfast? No! (Sneak peek) 

I mentioned eating soup for breakfast, but this particular recipe isn’t one of the ones I’ve adapted for breakfast. While I’m definitely a person who will eat non-breakfast food for breakfast, I didn’t find myself wanting to eat seafood first thing in the morning. (If you’re into it, by all means, go for it! It just wasn’t calling to me in the morning hours.) I’ll share a “souper” simple breakfast soup with you soon, so get excited for that! There’s my big “sneak peek”!

In the meantime, enjoy this deliciousness, which can be served with rice, tiny pasta, a big hunk of crusty bread, or none of the above — I included a few sunchokes from the garden in this recipe, so that’s a small amount of starch if you’re trying to stay low(-ish) carb.

Intuitive Cooking

As usual, I did minimal measuring. That’s the beauty of soup — it doesn’t have to be exact. It also doesn’t have to have these EXACT ingredients. I opted for all wild-caught, fresh seafood. Clams are usually included in seafood stew. If you like them, knock yourself out. I don’t love them so they aren’t included. Crab is another delicious option that wasn’t available when I made this. You could also opt for larger shrimp or prawns, again not available when I made this.

Be creative! Have fun, and enjoy being in your kitchen! This one takes a while, but it’s worth it to have something awesome waiting for you when you get home on these cold winter days!

Seafood Stew with White Wine Reduction
Serves 6
an easy take on Italian cioppino with a few extra ingredients
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  1. 1 lb squid
  2. 1 lb white fish (I chose wild cod)
  3. 1 lb bay shrimp (also called "salad shrimp")
  4. 1 lb mussels
  5. 2 cups (or a large jar) seafood stock -- chicken or veggie stock works too if you don't have seafood stock
  6. 1 (26 oz) box POMI Strained Tomatoes
  7. 3 cloves garlic -- chopped or pressed*
  8. 2 lemons (finely zest one, largely grate the zest of the other, slice for garnish)
  9. 4-5 sunchokes, diced
  10. 2 large carrots, chopped
  11. 3-4 ribs celery, chopped
  12. 1 large yellow onion, chopped
  13. 2 tbs tomato paste
  14. 1 cup dry white wine (like a chardonnay)
  15. fresh herbs, chopped* (oregano, parsley, rosemary, sage, or a combination)
  16. 2 tbs avocado oil or EVOO
  17. Real Salt
  18. Black pepper
  19. OPTIONAL: cracked red pepper, Pecorino Romano
  1. Mince the garlic and set aside
  2. Clean the squid and chop them into 1-inch rings
  3. Clean mussels if needed
  4. Cut fish filets into 2-inch pieces
  5. Heat oil in a large pot over medium heat
  6. Add chopped onion, carrot, and sunchoke to the oil and saute until tender
  7. Add garlic and stir until garlic becomes fragrant and golden brown
  8. Add the squid in and reduce the heat -- you want them to cook slowly over about 10 minutes to avoid them turning rubbery
  9. Add in the white wine and the large strips of lemon zest, raise heat again and cook for about 5 minutes
  10. Add the strained tomatoes, the tomato paste and the chopped fresh herbs (leaving a bit of parsley for garnish at the end)
  11. Raise the heat for a few minutes to get things boiling and then reduce down to a simmer and cover for another 15-20 minutes
  12. Add a generous pinch of salt and as much black pepper as you want (I used about a teaspoon) before covering
  13. Squeeze the juice of 1 lemon into the pot taking care not to allow any seeds in
  14. Add in the rest of the seafood and cook for another 5 minutes or until the mussels open and the cod is opaque
  15. Remove the large slices of lemon zest
  16. Serve over your choice of starch (or without one at all) and top with more fresh parsley, the finely grated lemon zest, and grated Pecorino Romano cheese.
  1. *I often have my garlic herb salt on hand to create short cuts in recipes like this. I included the garlic and herbs separately for those who don't have this wonderful blend on hand, but if you have it or something like it, feel free to use it instead of doing all the garlic and fresh herb chopping. I will often still add more fresh herbs to increase the green quota in a dish, but this blend will save you so much time in the kitchen. Just a word to the wise!
Adapted from Epicurious
Adapted from Epicurious
Cultivated Wellbeing


I'm a wellness professional with a Master's in Integrative Health, passionate about spreading health, happiness and personal fulfillment to as many people as possible. I have a professional background in health and wellness, dietary supplements, and nutrition, and embark every day to live a well, balanced, happy life. In being true to myself and what I seek in life, I hope to inspire others to do the same, to cultivate wellbeing in their own lives.

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