This Seafood Stew is inspired by the classic cioppino recipe shared by Chef Bob Barretto, rooted in San Francisco’s culinary traditions of the late 1800s. Italian immigrants would combine their daily catch into a communal pot, creating a hearty tomato-based soup rich with fish and shellfish. This modern take celebrates that history while offering a healthier spin.
Seafood is naturally higher in potassium, so if you’re managing your potassium intake, choose lower-potassium options like cod or small portions of shrimp. Substitute low-sodium vegetable broth for the seafood broth to reduce sodium further. Personalize the stew by adding your favorite fish, shellfish, and herbs—just be mindful of cooking times to ensure the seafood stays tender and perfectly cooked.
Dr. Blake’s Top Tip: This stew is best enjoyed fresh, served with a squeeze of lemon for a bright, citrusy finish. Perfect for a cozy evening or an elegant dinner, it’s a dish that honors tradition while fitting seamlessly into a kidney-healthy lifestyle.
- Yield: 10 Cups
Ingredients
1 tablespoon olive oil
1 medium onion, halved and sliced
4 ounces baby bella mushrooms, quartered
4 garlic cloves, minced
1 14-ounce can diced tomatoes
1 quart low sodium seafood or vegetable broth
2 sprigs fresh oregano, leaves picked
1 bay leaf
3/4 pound 16/20 jumbo shrimp
3/4 pound 10/20 sea scallops
1 pound cod, cut into 1-inch cubes
Kosher salt and crushed red pepper, to taste
Lemon wedges, for serving, optional
Instructions
1 Using a large saucepan over medium high heat, heat the olive oil. Add the onions and mushrooms and sauté until onions are translucent, about 5 minutes. Add the garlic and saute until fragrant, about 2 minutes. Add the tomatoes, broth, oregano and bay leaf, season with salt and pepper. Bring to a boil and reduce to a low simmer for 20 minutes.
2 Increase heat to medium, add the shrimp and scallops and cook 1 minute. Add the cod and cook just until all the seafood is cooked through, about 1-2 minutes, depending on size. Remove from the heat, serve hot with lemon wedges, if desired.
Notes
If you keep the serving size to 1 cup, it is moderate in protein and potassium. Once you get to 2-3 cups of the stew, you start to get much higher in sodium, protein, and potassium.
Sodium and Potassium comparison for different seafood
Cod. 76mg potassium, 24mg Sodium
Shrimp. 77mg Potassium, 430 mg Sodium
Scallops. 118 mg Potassium, 187 mg Sodium
- Low Added Sugar
