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Traditionally, several types of fish and shellfish are used. I’ve used mahi mahi and scallops because they are readily available. Any type of fish can be used. You can create your own combinations.
Serve the cioppino with brushchetta, a bread prepared Italian-style. Traditionally, the bread is spread with garlic and olive oil, and roasted over coals. I simply toast the bread under the broiler or in a toaster, and top it with a fresh tomato, onion and garlic mixture.
HELPFUL HINTS
What kind to use: Use any type of firm fish, such as tilapia, snapper or bass. For shellfish, you can be use mussels, clams, squid, shrimp or lobster.
Shortcut tip: To save preparation time, use diced onion, green bell pepper and minced garlic found in the produce section of the market.
Double duty prep: Both recipes use onion and garlic. Prepare them at one time and divide as needed.
To buy: 1 ripe tomato, 1/4 pound fresh sea scallops, 1/4 pound mahi-mahi, 1 medium Vidalia onion, 1 medium green pepper, 1/2 pound red potatoes, 1 bottle clam juice (16 ounces needed), 1 jar red pepper flakes, 1 can whole tomatoes (about 18 ounces needed), 1 small bunch fresh basil and 1 small loaf crusty, whole-grain bread.
Staples: garlic, balsamic vinegar, olive oil, salt, black peppercorns
Linda Gassenheimer is the author of 14 cookbooks including “The Flavors of the Florida Keys” and “Mix ’n Match Meals in Minutes for People with Diabetes.” Visit Linda at dinnerinminutes.com or email linda@dinnerinminutes.com.
Cioppino
6 ounces fresh sea scallops
6 ounces filleted mahi-mahi (aka dolphinfish)
2 teaspoons olive oil
1 cup sliced Vidalia onion
1 cup sliced green bell pepper
2 medium garlic cloves, crushed
1/2 pound red potatoes, washed and sliced (about 2 cups)
2 cups canned whole tomatoes (including juice)
2 cups bottled clam juice
1/8 teaspoon red pepper flakes
2 tablespoons balsamic vinegar
Salt and freshly ground black pepper
1/4 cup chopped fresh basil
Wash scallops and fish, and pat dry with a paper towel. Cut fish into pieces about the same size as the scallops.
Heat oil in a medium-size nonstick skillet over medium-high heat. Saute seafood 2 minutes, turn and cook 1 minute. To test, separate the flesh with the point of a knife. It should be opaque not translucent. Cook an additional minute if needed. Divide between two soup bowls, and cover to keep warm.
Using the same skillet, saute the onion, green bell pepper and garlic over medium-high heat 2 minutes. Add potatoes, tomatoes, clam juice and red pepper flakes. Bring to a simmer, cover with a lid and cook 15 minutes.
Add balsamic vinegar and salt and pepper to taste. Spoon over fish in soup bowls. Sprinkle basil on top. Makes 2 servings.
Per serving: 370 calories (16 percent from fat), 6.5 g fat 1.0 (g saturated, 3.5 g monounsaturated), 90 mg cholesterol, 36.0 g protein, 43.3 g carbohydrates, 6.8 g fiber, 733 mg sodium.
Bruschetta
1/2 cup diced tomato
1/2 tablespoon diced Vidalia onion
1 small garlic clove, crushed
1 teaspoon olive oil
Salt and freshly ground black pepper
4 thick slices crusty, whole-grain bread
Stir together the tomato, onion, garlic and olive oil in a small bowl. Add salt and pepper to taste. Toast bread in toaster or under broiler. Spread the tomato mixture on the bread slices. Makes 2 servings.
Per serving: 167 calories (24 percent from fat), 4.5 g fat (0.8 g saturated, 2.1 g monounsaturated), no cholesterol, 7.4 g protein, 24.5 g carbohydrates, 4.4 g fiber, 220 mg sodium.
