Low FODMAP Cioppino Recipe

This fresh Low FODMAP Cioppino is made with a medley of tender white fish, shrimp, and mussels simmered in a savory tomato and fennel broth. The result is a light, zesty, and elegant seafood stew that feels like a restaurant-quality meal without triggering digestive issues. This recipe makes a perfect special occasion dinner for four people, especially when paired with crusty gluten-free bread.

Jump to Recipe

Low FODMAP Cioppino Ingredients

For the Broth:

• 2 Tbsp garlic-infused olive oil (ensure garlic cloves are removed)
• 3 green onions, green tops only, thinly sliced
• 1 cup fennel bulb, thinly sliced
• 1 small carrot, finely diced
• 1/2 tsp crushed red pepper flakes (optional)
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp dried thyme
• 1 bay leaf
• 2 Tbsp tomato paste
• 1 can (14 oz) crushed or diced tomatoes (check label for no onion/garlic)
• 2 cups low FODMAP seafood, chicken, or vegetable stock
• 1/2 cup water (plus more if needed)
• 1–2 Tbsp lemon juice, to taste
• Salt and black pepper, to taste

For the Seafood:

• 3/4 lb (340 g) firm white fish fillets (cod, halibut, haddock, or snapper), cut into bite-size pieces
• 1/2 lb (225 g) raw shrimp, peeled and deveined
• 1/2 lb (225 g) mussels or clams, scrubbed and debearded
• 2 Tbsp chopped fresh parsley (for garnish)

How To Make Low FODMAP Cioppino

1. Prep the ingredients: Pat the fish dry and cut into chunks. Peel the shrimp and scrub the mussels. Slice the fennel, dice the carrot, and slice the green onion tops.
2. Sauté the aromatics: Heat the garlic-infused oil in a large pot over medium heat. Add the green onion tops, fennel, and carrot. Cook for 4–5 minutes until the vegetables begin to soften.
3. Toast the herbs: Stir in the red pepper flakes, oregano, basil, thyme, and bay leaf. Cook for 1–2 minutes until the herbs are fragrant, being careful not to burn them.
4. Build the broth: Stir in the tomato paste and cook for 1 minute. Pour in the crushed tomatoes, stock, and water. Scrape the bottom of the pot to incorporate the flavors.
5. Simmer the base: Bring the liquid to a gentle boil, then reduce heat to low. Simmer uncovered for 15–20 minutes to blend the flavors. Add a splash of water if the broth becomes too thick.
6. Season the liquid: Taste the broth and season with salt, black pepper, and 1 tablespoon of lemon juice. Adjust to taste.
7. Poach the fish: Bring the broth back to a gentle simmer. Add the white fish chunks and cook for about 3 minutes until they start to turn opaque.
8. Cook the shellfish: Add the shrimp and mussels (or clams). Cover the pot and cook for 4–6 minutes until the shrimp are pink and the shells have opened. Discard any shells that do not open.
9. Finish and serve: Remove the bay leaf. Sprinkle with fresh parsley and serve hot with extra lemon wedges.

Recipe Tips

• Discard Unopened Shells: If a mussel or clam does not open after cooking, it means it was dead before it went into the pot and is not safe to eat. Do not try to force it open; simply throw it away.
• Use Firm White Fish: Choose fish like cod, halibut, or snapper that will hold its shape in the stew. Delicate fish like tilapia or sole may fall apart and disintegrate into the broth.
• Slice Fennel Thinly: Fennel adds a wonderful depth of flavor similar to onion, but it can be tough. Slice it very thinly so it cooks down properly and becomes tender within the short simmer time.
• Don’t Overcook the Seafood: Seafood cooks very quickly. Once the shrimp turns pink and the fish flakes easily, take the pot off the heat immediately to prevent the texture from becoming rubbery.

What To Serve Low FODMAP Cioppino

This stew is traditionally served with plenty of bread to soak up the delicious tomato broth. A toasted gluten-free baguette or slice of sourdough (if tolerated) is perfect for dipping. For a lighter option, you can serve the stew over a small bed of white rice. Offer extra lemon wedges on the side for guests who want to add a bit more brightness to their bowl.

How To Store Low FODMAP Cioppino Leftovers

• Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 2 days. Seafood is best eaten fresh, so try to consume it quickly.
• Freeze: While the broth freezes well, cooked seafood can become rubbery when thawed and reheated. It is best to freeze the tomato base separately and add fresh seafood when you are ready to serve.

Low FODMAP Cioppino Nutrition Facts

• Calories: 290 kcal
• Total Fat: 9g
• Saturated Fat: 1.5g
• Cholesterol: 110mg
• Sodium: 650mg
• Total Carbohydrate: 18g
• Dietary Fiber: 4g
• Sugars: 6g
• Protein: 32g

Frequently Asked Questions

• Can I use frozen seafood? Yes, you can use a frozen “seafood mix” or frozen shrimp and fish. Ideally, thaw them in the refrigerator overnight before adding them to the stew to ensure they cook evenly.
• Is fennel low FODMAP? Yes, fennel bulb is low FODMAP in serving sizes of up to 1/2 cup (48g). This recipe uses 1 cup total for 4 servings, keeping it well within safe limits. It provides a great savory texture and flavor in place of onions.
• Can I make this ahead of time? You can make the tomato and fennel broth up to 2 days in advance. Store it in the fridge, then simply bring it to a simmer and add the fresh seafood right before you are ready to serve dinner.

Try More Recipes:

• Low FODMAP Chili con Carne Recipe
• Low FODMAP Beef Stew Recipe
• Low FODMAP Butternut Squash Soup Recipe