Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Crab | 100g cooked | 97 |
| Sourdough | 1 slice (36g) | 93 |
| Onion | 1 medium (110g) | 44 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 tablespoons olive oil
- 1 large fennel bulb , thinly sliced
- 6 ounces onion , chopped
- 8 ounces of celery , chopped
- 3 large shallots , chopped
- 2 teaspoons salt
- 4 large garlic cloves, finely chopped
- ¾ teaspoon dried crushed red pepper flakes , plus more to taste
- 6 ounces tomato paste
- 2 pounds diced tomatoes
- 1 ½ cups dry white wine
- 5 cups water
- 1 bay leaf
- 2 pounds crabs (any type), cut into pieces
- 2 pounds mussels , scrubbed and debearded
- 1 pound scallops
- 1 ½ pounds tilapia (or other white, firm-fleshed fish ), cut into 2- inch chunks
- 2 loaves of San Francisco sourdough bread or any other bread with a chewy crust
Directions
Heat the oil in a very large pot over medium heat.
Add the fennel, onion, shallots, and salt and sauté until the onion is translucent.
Add the garlic and red pepper flakes, and sauté for 2 minutes.
Stir in the tomato paste.
Add tomatoes with their juices, wine, water, crabs, celery and bay leaf. Cover and bring to a simmer .
Reduce the heat to medium-low. Simmer, covered, for about 30 minutes to allow the flavors to blend.
Add the mussels to the cooking liquid. Cover and cook until the mussels begin to open.This should take about 5 minutes.
Add the scallops and fish. Simmer gently until the fish and scallops are just cooked through and all the mussels are completely open, gently stirring occasionally. This should take about another 10 minutes.
Check the soup for closed mussels and throw them out. Remove the bay leaf.
Season the soup to taste with more salt and red pepper flakes.