Cioppino (Seafood Stew)

Topics: Recipes, Refuel

cioppinoMakes your RealAge 1.2 days younger; low calorie, high lycopene, great flavor makes this an easy winner.


Preparation Time:  8 minutes
Cooking Time:  15 minutes
Servings  4
Serving Size:

Ingredients:

1 tablespoon olive oil
1 cup chopped white onion
4 cloves garlic, minced
1/4 cup dry white wine or vermouth (optional)
1 bottle (8 ounces) clam juice
1 can (14 1/4 ounces) pasta ready or Italian seasoned diced tomatoes, undrained, such as “Contadina” Del Monte brand
1 teaspoon each: dried basil and Mexican oregano
1/4 teaspoon dried red pepper flakes (optional)
8 ounces skinless halibut fish fillets, cut into 1-inch chunks
1/2 pound uncooked peeled and deveined medium shrimp

Directions:

Heat a large deep skillet over medium-high heat. Add oil and onion; cook 3 minutes, stirring occasionally. Add garlic; cook 1 minute, stirring once. If desired, add wine or vermouth; cook 30 seconds. Add clam juice, tomatoes, basil, oregano and, if desired, pepper flakes; bring to a simmer. Reduce heat; simmer uncovered 8 minutes. Stir in fish and shrimp. Cook until fish and shrimp opaque, about 5 minutes. Ladle into shallow bowls.

Tips:

Though the wine or vermouth (we like vermouth) is optional here, it does add a dimension of flavor—a little puckery, a little like the sea. Nearly all the alcohol disappears with cooking. And by the way, cans of pasta-ready tomatoes used unskinned ones are already seasoned and diced-they’re a perfect short cut with very little processing. Use them when time is short.

Substitutions:

Red snapper or 8 ounces halved sea scallops may replace the fish fillets.

Nutrition Facts:

Fat Calories: 73.
Total Fat:  8.10 g
Sat. Fat:  1.2 g
Total Carbohydrate:  22.70 g
Fiber:  4.40 g
Sugars:  7.70 g
Protein:  27.50 g