Spicy Cioppino

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San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.

Spicy Cioppino
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 4 small red potatoes, (1- to 2-inch diameter), quartered

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 tilapia fillet, diced (about 5 ounces)

  • 4 ounces dry bay scallops, (see Note), patted dry

  • 1 small sweet onion, sliced

  • 2 teaspoons Italian seasoning blend or poultry seasoning

  • 1-2 teaspoons hot paprika

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • 1 cup dry white wine

  • 1/2 cup water

  • 3 plum tomatoes, diced

  • 2 tablespoons capers, rinsed (optional)

  • 2 tablespoon minced fresh parsley, (optional)

Directions
  1. 2 servings, 2 cups each

  2. Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.

  3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.

  4. Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.


Nutritional Facts

Servings
2
Per serving
Calories
429
Carbohydrates
22g
Fat
17g
Saturated Fat
3g
Monounsaturated Fat
11g
Protein
27g
Cholesterol
57mg
Dietary Fiber
3g
Potassium
1041mg
Sodium
503mg
Added Sugars
0g
Exchanges
1 starch
1 vegetable
2 very lean meat
3 fat
Carbohydrate Servings
1 1/2
Vitamin C (45% daily value)
Potassium &amp
Vitamin A (30% dv)
Magnesium (23% dv).

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