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Cioppino Mediterranean

Recipe #299742 | 40 min | 10 min prep | SERVES 6 (Change Servings)
(0) RATE IT NOW READ REVIEWS

dicentra

RECIPE BY: dicentra

From 1001 Low Fat Recipes. Trader Joe's has a great seafood blend (in the frozen foods section) that is perfect for this recipe.

Posted on: Apr 21, 2008

Print Recipe

Ingredients

  • 1/4 cup chopped green bell pepper
  • 2 tablespoons finely chopped onion
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • 2 (16 ounce) cans whole tomatoes, chopped (do not drain)
  • 1 (6 ounce) can tomato paste
  • 1 cup water
  • 1/2 cup dry red wine
  • 3 tablespoons chopped parsley
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 16 ounces sole, cut into bite sized pieces
  • 16 ounces shrimp, peeled and deveined
  • 1 (7 1/2 ounce) can clam (do not drain)
  • salt and pepper

    • Directions

    1. 1
      Saute bell pepper, onion and garlic in olive oil until tender, about 5 minutes.
    2. 2
      Add remaining ingredients, except seafood, salt and pepper, and heat to boiling.
    3. 3
      Reduce heat and simmer, covered, for 20 minutes.
    4. 4
      Add sole, shrimp, and clams and juices; summer until sole is tender and flakes with a fork, about 5 minutes.
    5. 5
      Season to taste with salt and pepper.

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    Nutrition Facts

    Serving Size 1 (452g)

    Recipe makes 6 servings

    Calories 263
    Calories from Fat 43 (16%)
    Amount Per Serving %DV
    Total Fat 4.8g 7%
    Saturated Fat 0.9g 4%
    Monounsaturated Fat 2.1g
    Polyunsaturated Fat 1.2g
    Trans Fat 0.0g
    Cholesterol 195mg 65%
    Sodium 486mg 20%
    Potassium 1257mg 35%
    Total Carbohydrate 14.3g 4%
    Dietary Fiber 3.6g 14%
    Sugars 8.2g
    Protein 37.4g 74%
    Vitamin A 2300mcg 46%
    Vitamin B6 0.5mg 25%
    Vitamin B12 19.6mcg 326%
    Vitamin C 42mg 70%
    Vitamin E 4mcg 14%
    Calcium 98mg 9%
    Iron 9mg 50%

    detailed view...

    how is this calculated?

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