Seafood Cioppino

Healthy Lunch - Lunch

This is as good as any restaurant's version! Serve with rice and a nice salad.

Brief

Prep 30 mins

Cook: 2hrs15 mins

Total: 2hrs45 mins

Servings: 8

Yield: 8 servings

Seafood Cioppino

Ingredients

¼ cup olive oil

1 onion

chopped

4 cloves garlic

minced

1 green bell pepper

chopped

1 fresh red chile pepper

seeded and chopped

½ cup chopped fresh parsley

salt and pepper to taste

2 teaspoons dried basil

1 teaspoon dried oregano

1 teaspoon dried thyme

1 (28 ounce) can crushed tomatoes

1 (8 ounce) can tomato sauce

½ cup water

1 pinch paprika

1 pinch cayenne pepper

1 cup white wine

1 (10 ounce) can minced clams

drained with juice reserved

25 mussels

cleaned and debearded

25 shrimp

10 ounces scallops

1 pound cod fillets

cubed

Brown Rice Belgian Endive Salad

Lunch

Directions

Step 1

In a large pot over medium heat heat the olive oil and saute the onion garlic bell pepper and chile pepper until tender. Add parsley salt and pepper basil oregano thyme tomatoes tomato sauce water paprika cayenne pepper and juice from the clams. Stir well reduce heat and simmer 1 to 2 hours adding wine a little at a time.

Step 2

About 10 minutes before serving add clams mussels prawns scallops and cod. Turn the heat up slightly and stir. When the seafood is cooked through (the mussels will have opened the prawns turned pink and the cod will be flaky) serve your delicious cioppino.

Nutritional Information

Seafood Cioppino

Servings Per Recipe:8

Calories: 303.1

% Daily Value *

Protein: 34.3g 69%

Carbohydrates: 16.5g 5%

Dietary Fiber: 3.3g 13%

Sugars: 3.1g

Fat: 9.1g 14%

Saturated Fat: 1.2g 6%

Cholesterol: 98.2mg 33%

Vitamin A Iu: 1668.9IU 33%

Niacin Equivalents: 8.6mg 66%

Vitamin B6: 0.4mg 27%

Vitamin C: 50.5mg 84%

Folate: 49.4mcg 12%

Calcium: 136mg 14%

Iron: 16.6mg 92%

Magnesium: 69.5mg 25%

Potassium: 1193.2mg 33%

Sodium: 563.7mg 23%

Thiamin: 0.2mg 20%

Calories From Fat: 82.1

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.