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Photo: Randy Mayor; Styling: Jan Gautro Photo by: Photo: Randy Mayor; Styling: Jan Gautro

Speedy Cioppino

Serve a seafood stew loaded with shrimp, mussels, and fish. Pair with a bright lemon-dressed salad to accent the fresh flavor of the seafood.

Cooking Light MARCH 2009

  • Yield: 4 servings (serving size: about 1 3/4 cups stew and 10 mussels)

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 cups (1-inch) cubed red potatoes (about 8 ounces)
  • 1 cup prechopped onion
  • 1/2 cup finely chopped fennel bulb
  • 1 tablespoon bottled minced garlic
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon saffron threads, crushed
  • 1 cup dry white wine
  • 1 (14.5-ounce) can petite-cut diced tomatoes, undrained
  • 1 (8-ounce) bottle clam juice
  • 1 1/2 pounds mussels (about 40), scrubbed and debearded
  • 1/2 pound peeled and deveined large shrimp
  • 1 (8-ounce) cod fillet
  • 2 tablespoons chopped fresh basil

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add potatoes and next 5 ingredients (through saffron); sauté 5 minutes or until vegetables start to soften. Stir in wine, tomatoes, and clam juice; bring to a boil. Cover and cook 15 minutes.

2. Add mussels, shrimp, and cod to pan; cover and cook 6 minutes or until cod is done and mussel shells open. Discard any unopened shells. Stir gently to break cod into chunks. Sprinkle with basil.

Lemon-dressed salad: Combine 1 1/2 tablespoons fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon Dijon mustard, 1/2 teaspoon sugar, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and 1 minced garlic clove, stirring with a whisk. Combine 6 cups gourmet salad greens, 1 cup halved cherry tomatoes, and 1/2 cup slivered red onion. Drizzle dressing over salad; toss gently to coat.

Nutritional Information

Amount per serving
  • Calories: 311
  • Fat: 7.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 1.5g
  • Protein: 36.5g
  • Carbohydrate: 24.4g
  • Fiber: 3.8g
  • Cholesterol: 140mg
  • Iron: 7mg
  • Sodium: 674mg
  • Calcium: 122mg
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Speedy Cioppino recipe

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