Cioppino is a 20-minute meal. Italian immigrants are credited with bringing this soup full of quite a lot of seafood and greens to San Francisco.
Useful Hints
- You possibly can substitute any kind of agency non-oily white fish.
- You possibly can substitute a number of drops of sizzling pepper sauce for purple pepper flakes.
Countdown
- Put together substances.
- Make soup.
Procuring Listing
To purchase: 1/2 pound contemporary sea scallops, 6 ounces grouper fillet, 1 can low-sodium, no-sugar-added entire tomatoes*, 1 container low-sodium seafood broth**, 1 bottle purple pepper flakes, 1 loaf multigrain bread, 1 purple onion, 1 inexperienced bell pepper, 1 purple potato and 1 bunch contemporary basil.
Staples: olive oil, olive oil spray, garlic, balsamic vinegar, salt and black peppercorns.
Cioppino (Fish Stew)
Recipe by Linda Gassenheimer
Substances
- 1/2 pound contemporary sea scallops
- 6 ounces grouper fillet
- 3 teaspoons olive oil
- Salt and freshly floor black
- 1 cup sliced purple onion
- 2 cups sliced inexperienced bell peppers
- 5 garlic cloves, divided use
- 1/4 pound unpeeled purple potatoes, washed, minimize into 1-inch items (about 3/4 cup)
- 2 cups canned low-sodium, no-sugar-added entire tomatoes (together with juice)*
- 1 cup low-sodium seafood broth**
- 1 cup water
- 1/4 teaspoon purple pepper flakes
- 2 tablespoons balsamic vinegar
- 1/2 cup contemporary basil, chopped
- 2 slices multigrain bread
- Olive oil spray
- Salt and freshly floor black pepper
Instructions
Wash scallops and grouper and pat dry with a paper towel. Minimize grouper into 1-inch items or about the identical dimension because the scallops. Warmth olive oil in a big saucepan over medium-high warmth. Add fish and scallops, sauté 2 minutes, take away to 2 giant soup bowls, and add salt and pepper to style. Add onion, inexperienced pepper, and 4 crushed garlic cloves to skillet. Sauté 3 minutes. Add potatoes, tomatoes, broth, water and purple pepper flakes. Break up entire tomatoes with the sting of a cooking spoon. Deliver to a simmer, cowl and simmer 10 minutes. Add balsamic vinegar and salt and pepper, to style. Spoon over fish in soup bowls. Sprinkle basil on high. Minimize remaining garlic clove in half and spray bread with olive oil spray. Minimize fifth garlic in half and rub bread with minimize sides of garlic. Place in toaster oven or underneath broiler to toast. Makes 2 servings.
Per serving: 480 energy, 106 energy from fats, 12 g fats, 1.7 g saturated fats, 6.3 g monounsaturated fats, 65 mg ldl cholesterol, 43 g protein, 49 g carbohydrates, 8 g dietary fiber, 15 g sugars, 540 mg sodium, 1,625 mg potassium, 380 mg phosphorus.
Exchanges: 1 1/2 starch, 5 vegetable, 5 lean protein.
Store Good
* Canned low-sodium, no-sugar-added entire tomatoes, containing per cup: 41 energy, .3 g fats, .04 g saturated fats, 24 mg sodium.
** Low-sodium seafood broth, containing per cup: 10 energy, 0 g fats, 480 mg sodium.
From “Scrumptious One-Pot Dishes” by Linda Gassenheimer, revealed by the American Diabetes Affiliation. Reprinted with permission from The American Diabetes Affiliation. Gassenheimer’s newest ebook is “Merely Smoothies: Recent & Quick Diabetes-Pleasant Snacks & Full Meals,” revealed by the American Diabetes Affiliation. To order both ebook name 1-800-232-6733 or at www.shopdiabetes.org. Copyright 2023 Tribune Content material Company, LLC
