HEARTY CIOPPINO

Hearty Cioppino image

Provided by breezermom

Categories Healthy

Time 2h5m

Yield 6 serving(s)

Number Of Ingredients 20

1 red onion, chopped
1 fennel bulb, cored and chopped
2 serrano chili peppers, seeded and chopped
3 tablespoons olive oil
1 oranges or 1 yellow bell pepper, chopped
2 garlic cloves, minced
1 (28 ounce) can crushed tomatoes, undrained
1 bay leaf
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
2 cups fish stock or 2 cups chicken stock
1 cup dry white wine
2 medium zucchini, cubed
1 1/2 teaspoons dried rosemary
1/2 teaspoon salt
1/8 teaspoon black pepper, freshly ground
1 lb scallops, bay or 1 lb sea scallops, are fine
12 jumbo shrimp, peeled and deveined
12 mussels, scrubbed and debearded
1 lb red snapper fillet, cut into large chunks

Steps:

Cook onion, fennel, and serrano chile peppers in oil over medium heat in a Dutch oven until onion is tender. Add bell pepper and garlic; cook, stirring constantly, 3 minutes.
Stir in tomatoes and next 5 ingredients. Bring to a boil; cover, reduce heat, and simmer 45 minutes.
Stir in zucchini and rosemary; bring to a simmer, and simmer 10 minutes. Remove and discard bay leaf. Stir in salt and pepper.
Add scallops and shrimp, and cook 3 minutes. Add mussels and fish; cook 4 more minutes or until mussels open and fish flakes easily when tested with a fork. (Its best if you cool it now and refrigerate over night to serve the next day -- the flavor intensifies while it sits overnight). Its fine if you want to go ahead and eat it -- it tastes great now! Serve with garlic bread or grilled focaccia.

Nutrition Facts : Calories 433.6, Fat 11.4, SaturatedFat 1.8, Cholesterol 155.4, Sodium 968, Carbohydrate 22.9, Fiber 4.8, Sugar 9.3, Protein 52.4

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#time-to-make #preparation #healthy #low-fat #dietary #low-saturated-fat #low-calorie #low-carb #low-in-something #4-hours-or-less