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Cioppino |
Diet Type: Low Calorie
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Cooking Time: 30 minutes - one hour
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Ingredients:
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1 tablespoon olive oil |
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1 Spanish onion, chopped |
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1 green bell pepper, seeded and chopped |
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4 cloves garlic, minced |
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1 cup dry red wine (or Vegetable Stock) |
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1 14 oz. can Plum Tomatoes, chopped, with juice |
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1 cup clam juice |
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1 bay leaf |
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1/2 teaspoon oregano |
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1/4 teaspoon red pepper flakes |
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1 pound medium shrimp, peeled and deveined |
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1 pound white fish fillet, cut in chunks (grouper, snapper, halibut) |
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1/4 cup chopped, fresh basil |
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salt and pepper to taste |
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Directions:
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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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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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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