share

Cioppino

by
Cioppino

Utensils:

LARGE SKILLET OR WOK
Serves 4
 

Ingredients:

  • 1/2 lb medium shrimp (shelled)
  • 12 small clams, cleaned
  • 1/2 lb salmon filet cut in 1 1/2 inch pieces
  • 1/2 lb bay scallops

 

Sauce:

  • 1 cup diced potato
  • 1 tsp red pepper flakes
  • 1 – 2 oz can plumb tomatoes
  • 2 tbs minced basil
  • 1 tbs dry Italian seasoning
  • 2 tbs minced Italian parsley
  • 2 bay leaf
  • 1 cup chopped green pepper
  • 1 cup red wine
  • 1 onion chopped

Directions:

Prepare ingredients together for the sauce.
Heat large skillet or wok and sauté the green pepper and onion over medium heat until soft. Add remaining sauce ingredients and bring to the whistle. Reduce to medium low. Simmer for 45 minutes. Remove bay leaf and bring back to a whistle, adding clams. Heat on low for 10 minutes.
Add remaining seafood and bring to whistle, simmer on low for 10 minutes.
 
25 grams protein, 10 grams fat, 21 grams carbohydrates, 274 calories

Categories:
MDR Healthy Cooking
Close Cookmode