⏱ 90 min total

Cioppino Stew

Name: Cioppino Stew
Prep time: 30 min
Cook time: 60 min
Total time: 90 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ⅛ bulb Fennel bulb; ⅛ medium Onion; ¼ shallot (medium) Shallots; ¼ tsp Salt; ½ cloves, minced Garlic; ⅛ tsp Crushed red pepper flakes; ½ tbsp Tomato paste; ½ cup Tomatoes; 1 ½ fl oz White wine; ¾ cup Fish broth; ⅛ leaf Bay leaf; 2 oz Clams; 2 oz Blue mussels; 2 oz Shrimp; 3 oz Atlantic salmon

Per 1 serving · 674 g · 16 ingredients

Calories

435

22%
of a 2,000 cal day

Protein
45g
45% of calories
Carbs
18g
18% of calories
Fat
16g
36% of calories

Portion

✓ Protein-dense

At a glance

One serving of Cioppino Stew (674 g) has 435 calories, with 45 g of protein, 18 g of carbohydrates and 16 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (91% DV), Vitamin C (30% DV) and Vitamin E (26% DV). Keep an eye on sodium and cholesterol, which provide 95% and 50% of the daily value.

Per 100 g

65cal

low energy density

Protein per 100 cal

10g

Net carbs

14g

carbs minus fiber

Fiber

7.1 g sugar

High in

20%+ of the daily value

Protein91%
Vitamin C30%
Vitamin E26%
Vitamin K23%
Thiamine79%
Riboflavin (B2)47%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin A18%

Watch

20%+ of the daily value

Sodium95%
Cholesterol50%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 60 min

1
Warm the olive oil in a large heavy pot over medium heat until shimmering.
2
Add the fennel, onion, shallots, and about three-quarters of the salt. Cook, stirring occasionally, until the onion is translucent, about 8–10 minutes. Stir in the garlic and red pepper flakes and cook until fragrant, about 1–2 minutes.
3
Mix in the tomato paste until it lightly caramelizes, about 1 minute. Add the diced tomatoes with their juices, wine, fish stock, and the bay leaf. Bring to a gentle simmer, cover, and cook over medium-low heat for about 30 minutes.
4
Add the clams and mussels, cover, and cook just until they begin to open, about 5 minutes.
5
Gently add the shrimp and salmon. Simmer uncovered until the shrimp are opaque, the salmon is just cooked through, and all shellfish are open, about 4–6 minutes. Remove and discard the bay leaf and any unopened clams or mussels.
6
Taste and adjust with the remaining salt and more red pepper flakes if desired. Ladle into warm bowls and serve right away.

Vitamins & minerals

Amounts for 1 serving (674 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	165 μg	18%
Vitamin C	27 mg	30%
Vitamin D	0.1 μg	0%
Vitamin E	4 mg	26%
Vitamin K	28 μg	23%
Thiamine	1 mg	79%
Riboflavin (B2)	1 mg	47%
Niacin	13 mg	79%
Vitamin B6	1 mg	73%
Folate (B9)	91 μg	23%
Vitamin B12	17 μg	696%
Pantothenic acid	2 mg	43%
Choline	155 mg	28%

Minerals

Nutrient	Amount	% Daily Value
Calcium	204 mg	20%
Iron	6 mg	73%
Potassium	1,370 mg	29%
Magnesium	98 mg	23%
Phosphorus	650 mg	93%
Zinc	3 mg	26%
Copper	1 mg	60%
Manganese	2 mg	97%
Selenium	94 μg	170%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	536 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.3 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	95 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	5,346 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	121 μg	—
Serine	2 g	—
Starch	1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	2 g	—
Total omega 6	0.1 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 435 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

83min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Cioppino Stew?

One serving of Cioppino Stew (1 serving) has 435 calories, which works out to 65 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Cioppino Stew high in protein?

Yes. It has 45 g of protein per serving, and 45% of its calories come from protein (10 g of protein per 100 calories).

Is Cioppino Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cioppino Stew?

2187 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cioppino Stew?

7.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (674 g)

Calories435

% Daily Value*

Total fat 16g	21%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 151mg	50%
Sodium 2,187mg	95%
Total carbohydrate 18g	7%
Dietary fiber 4g	14%
Total sugars 7.1g
Protein 45g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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