JIM ROMANOFF| Lubbock Avalanche-Journal
Looking to score a nutritional home run this spring? Consider cioppino, the tomato-based fish stew created by Italian immigrants in San Francisco.
Seafood is always a healthful choice when it comes to protein because most varieties are low in fat and calories. And even when they are high in fat, it’s usually the good kinds. So in this dish, we’ve used virtually fat-free shrimp and Pacific cod. Both are mild in flavor — making them an excellent choice for picky eaters — but feel free to substitute whichever fish or shellfish you like.
Another big benefit of a cioppino is that like many soups and stews it contains lots of liquid and vegetables, making it a filling dish without filling up on calories. In this case the liquid and vegetables come as a package in the form of a store-bought marinara sauce.
Tomatoes are packed with vitamin C and lycopene, a powerful antioxidant. And unlike some vegetables, which lose some of their nutritional mojo when cooked, tomatoes are enhanced by cooking. And because you’re working with a jarred sauce and quick-cooking seafood, this stew can be on the table in about 30 minutes.
Quick Pacific Cod and Shrimp Cioppino
Start to finish: 30 minutes (10 minutes active)
Servings: 6
1 tablespoon olive oil
1 medium red onion, diced
1 red bell pepper, cored and diced
1 green bell pepper, cored and diced
2 cloves garlic, minced
25-ounce jar marinara sauce
8-ounce bottle clam juice
2/3 cup dry white wine
Pinch red pepper flakes, or to taste
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
3/4 pound Pacific cod, cut into 1-inch pieces
3/4 pound medium to large raw shrimp, peeled and deveined
1/4 cup chopped fresh flat-leaf parsley, plus more for garnish
In a large skillet or saucepan over medium-high, heat the oil. Add the onion and both peppers, then saute until softened, about 5 minutes. Add the garlic and cook another minute.
Stir the in marinara sauce, clam juice, wine, red pepper flakes, basil and oregano. Simmer, uncovered, for 10 minutes.
Add the cod and simmer for 5 minutes. Add the shrimp and parsley and simmer until the shrimp are opaque and cooked through, about another 3 minutes. Serve immediately, garnished with a sprinkle of chopped parsley.
Nutrition information per serving (values are rounded to the nearest whole number): 221 calories; 43 calories from fat (20 percent of total calories); 5 g fat (1 g saturated; 0 g trans fats); 108 mg cholesterol; 15 g carbohydrate; 25 g protein; 3 g fiber; 663 mg sodium.
