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Cioppino
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Authored By: Polly Pitchford, Full Spectrum Health™
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A warming fish stew to be served with hunky whole grain bread and a dark green salad.
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Diet Type: Low Calorie
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Ingredients:
1 tablespoon olive oil1 Spanish onion, chopped1 green bell pepper, seeded and chopped4 cloves garlic, minced1 cup dry red wine (or Vegetable Stock)1 14 oz. can Plum Tomatoes, chopped, with juice1 cup clam juice1 bay leaf1/2 teaspoon oregano1/4 teaspoon red pepper flakes1 pound medium shrimp, peeled and deveined1 pound white fish fillet, cut in chunks (grouper, snapper, halibut)1/4 cup chopped, fresh basilsalt and pepper to taste
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Heat oil in stockpot over medium heat. Add onion, and green pepper; cook, stirring, until softened, about 5 minutes.
Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes and their juice, clam juice, parsley, bay leaf, oregano and red pepper flakes. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20-30 minutes.
Add seafood, basil and salt and pepper to taste and simmer 5 minutes or until cooked through. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 429
Calories from Fat 117
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% Daily Value*
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| | Total Fat 13g | 20% | | | Saturated Fat 2g | 10% | | | Mono Fat 6g | | | | Cholesterol 310mg | 103% | | | Sodium 864mg | 36% | | | Total Carbs 15g | 5% | | | Dietary Fiber 2g | 6% | | | Protein 52g | | | | Iron | 37% | | | Calcium | 14% | | | Vitamin C | 67% | | | Vitamin E | 7% | | | Vitamin A | 16% | | | Vitamin B-12 | 47% | | | Vitamin B-6 | 45% | | | Pantothenic acid | 17% | | | Niacin | 42% | | | Riboflavin | 18% | | | Thiamin | 20% | | | Folate | 13% | | | Selenium | 118% | | | Manganese | 45% | | | Copper | 25% | | | Zinc | 24% | | | Potassium | 33% | | | Phosphorus | 59% | | | Magnesium | 29% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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