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Italian Cioppino
Recipe By : Seafood, Janis Harsila, R.D. & Evie Hansen
Serving Size : 7 Preparation Time :0:00
Categories : Fish/Seafood Low Fat
Main Dishes Soups & Stews
Amount Measure Ingredient -- Preparation Method
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1 1/2 Lb Cod
1 C Onions -- Chopped
2 Cloves Garlic -- Minced
2 Tsp Vegetable Oil -- * See Note
8 Oz Tomato Sauce
28 Oz Low Sodium Tomato, Canned -- Chopped, Undrained
1/2 C Dry White Wine -- Or Water
1 Tsp Dried Basil
1 Tsp Thyme
1 Tsp Marjoram
1 Tsp Oregano
1 Tsp Sugar
1 Bay Leaf
1/4 Tsp Pepper
4 Whole Cloves -- Optional
1 Tbsp Parsley -- Minced
Cut fish into 1/2" cubes and set aside. Saute onion and garlic in oil until
tender. Add tomato sauce, tomatoes, liquid and all seasonings except
parsley. Let simmer 20 - 30 min, stirring occasionally. Add fish and cook
until done, about 10 min. Add parsley. This soup is a complete meal when
served with a green salad and French bread.
Makes: Seven 1 C servings.
You can make the base the day before and add any favorite seafood when you
want to serve the dish.
Substitutions:
Chopped squid, minced clams, scallops.
This is wonderful...and very quick and easy to prepare.
Entered into MasterCook and tested for you by Reggie Dwork reggie@reggie.com
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NOTES : Cal 159.5
Fat 3.2g
Carbs 12.4g
Fiber 4.4g
Protein 19.5g
Sodium 361mg
CFF 18.2%
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