FODMAP FREE for FOODIES

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Cioppino

Low FODMAP Cioppino is a hearty Italian-American seafood stew originating from San Francisco. There are hundreds of ways to make this but usually chock full of FODMAP “foe” ingredients like onion and garlic. Feel free to omit or add different varieties of seafood like calamari or crab legs. I’m not a huge fan of mussels so I often replace all or half of them with clams. Keep in mind though, even if you’re not a fan of certain shellfish, they do add to the overall broth flavor. Obviously be mindful if you have shellfish allergies.

This stew requires a lot of different ingredients so pay attention to labels. Below are my favorite brands:

Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung, which is just chili flakes (many common chili powders like McCormick’s contain garlic powder); Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) (I buy it by the case) and Garlic Infused Olive Oil.

Cioppino

Created by on March 27, 2016

Low FODMAP Cioppino    

    Ingredients

    • 2 teaspoons asafetida
    • 2 bunches of scallions, green part only, chopped
    • 1 teaspoon dried oregano
    • 1 teaspoon hot red pepper flakes
    • 1 teaspoon sea salt
    • 1/2 teaspoon black pepper
    • 1/4 cup garlic infused olive oil
    • 1 green bell pepper, diced
    • 2 tablespoons tomato paste
    • 1 28 oz. can of crushed tomatoes
    • 1 pinch of saffron
    • 1 1/2 pounds firm white fish (snapper, sea bass, flounder or cod)
    • 1 cup dry white wine
    • 1 cup clam juice (only water, clams, salt)
    • 1/4 cup fresh lemon juice
    • 1 pound king crab leg, thawed and hacked into 4-5 inch pieces
    • 1 1/2 pounds clams in shell like littlenecks; option to replace half with mussels
    • 1 pound large shrimp (can de-vein but keep the head and bottom shell intact)
    • 1 pound dry sea scallops (tough muscled removed)
    • 1/4 cup chopped parsley
    • 1/4 cup chopped basil

    Instructions

    1. In an 8-quart heavy pot, cook scallions in garlic infused olive oil over medium heat until tender, about 2-3 minutes.
    2. Add bell pepper and tomato paste and cook for another minute.
    3. Pour wine and boil until reduced by half, about 5 minutes.
    4. Add can of tomatoes, clam juice, asafetida, 1 teaspoon salt, pepper, red chili pepper, saffron, oregano and bay leaf. Simmer for 30 minutes.
    5. Add crab pieces, clams and lemon juice to stew and let it simmer covered for another 5-10 minutes until the clams open. Remove clams as they open and place in bowl. Discard clams that don't open in 10 min.
    6. Sparingly salt fish fillet, shrimp and scallops and add to stew. Cover and simmer for only another 5-6 minutes.
    7. Taste to see if additional salt is need.
    8. Place the clams back in the stew; add parsley and basil. Cover partially and turn off stove.

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