Cioppino (keto)

This is a seafood stew loosely-based on Cioppino, but has been tweaked to bring the carbs under control The fragrance of fennel, saffron, and fish is intoxicating.

4 servings // 365 calories, 9g fat, 53g protein, 9g net carbs

1 tablespoon extra-virgin olive oil
1 tablespoon dried onion flakes
2 stalks celery, sliced
1 tablespoon fennel seeds
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
4 garlic cloves, minced
1/4 teaspoon red-pepper flakes
2 teaspoons tomato paste
1 teaspoon dried oregano
2-3 pinches saffron
1/4 cup Pernod
1/2 cup dry white wine (I use Kirkland Signature Chardonnay)
1 can (15-ounces) crushed tomatoes
1 bay leaf
2-3 oil-packed anchovies
3/4 cup Bar Harbor clam juice
2 teaspoons chopped flat-leaf parsley, divided
1 pound medium tail-on shrimp, peeled and deveined
1 pound cod, cut into 1-inch pieces


Mince garlic cloves. In a large pot over medium heat, heat olive oil. Add onion, celery, fennel seeds, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring occasionally, until softened, 6 to 8 minutes. Add the minced garlic and red-pepper flakes. Continue to cook, stirring constantly, until garlic is golden and fragrant, 1 to 2 minutes more. Add tomato paste, oregano, and saffron and cook, stirring, 1 minute. Add Pernod, and cook, stirring, 1 minute.

Add wine, raise heat to medium-high, and cook until cooking liquid is reduced by half. Add tomatoes with their juice, bay leaf, anchovies, and clam juice. Bring to a boil, reduce to a simmer, and cook, covered, 15-20 minutes. Stir in 1/4 teaspoon each salt and pepper. Taste and adjust seasoning.


When ready to serve, heat the pot to medium and stir in the shrimp. Arrange the fish on top of the stew, cover, and simmer until fish and shrimp are firm and opaque, about 5-8 minutes. Discard bay leaf and stir in parsley.

Serve stew immediately in large soup bowls.