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Cioppino

 

19

Yield

1

pot

Prep

10

min

Cook

55

min

Ready

1

hrs

Low in Saturated Fat, Trans-fat Free, Good source of fiber
 

Ingredients

1 x olive oil
*
1 each green bell peppers
seeded, chopped
2 medium onions
chopped
1 bunch parsley leaves
snipped
3 cloves garlic
peeled and minced
2 each tomatoes, canned
whole, cut up
2 each tomato sauce
canned
*
1 ½ cups white wine
dry
*
¾ teaspoon oregano
crushed
*
½ teaspoon basil
dried, crushed
*
2 each bay leaves
whole
*
1 x black pepper
coarsely ground, to taste
*
1 ½ pounds fish
skin and bones removed, cut into bite sized pieces
24 ounces shrimp
*
2 each clams, canned
minced, with juice
*

Directions

In large pot or dutch oven, cook onion, green pepper and parsley over very low heat about 10 min.

Add garlic and cook about 3 minutes more.

Add tomatoes, tomato sauce, wine, oregano, basil, pepper and bay leaves.

Bring to boil, reduce heat and simmer covered 30 to 40 min.

Remove bay leaves and discard.

Thaw shrimp under cold water (if necessary).

Add fish, shrimp, clams and clam juice.

Simmer covered 10 to 15 min or until fish is done.

Enjoy!

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 332g (11.7 oz)
Amount per Serving
Calories 29511% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 143mg 48%
Sodium 330mg 14%
Total Carbohydrate 7g 7%
Dietary Fiber 5g 18%
Sugars g
Protein 88g
Vitamin A 41% Vitamin C 119%
Calcium 19% Iron 20%
* based on a 2,000 calorie diet How is this calculated?

 

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