Looking to score a nutritional home run this spring? Consider cioppino, the tomato-based fish stew created by Italian immigrants in San Francisco.
Seafood is always a healthful choice when it comes to protein because most varieties are low in fat and calories. And even when they are high in fat, it's usually the good kinds. So in this dish, we've used virtually fat-free shrimp and Pacific cod. Both are mild in flavor — making them an excellent choice for picky eaters — but feel free to substitute whichever fish or shellfish you like.
Start to finish: 30 minutes (10 minutes active)
1 tablespoon olive oil
1 medium red onion, diced
1 red bell pepper, cored and diced
1 green bell pepper, cored and diced
2 cloves garlic, minced
1 (25-ounce) jar marinara sauce
8-ounce bottle clam juice
2/3 cup dry white wine
Pinch red pepper flakes, or to taste
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
3/4 pound Pacific cod, cut into 1-inch pieces
3/4 pound large raw shrimp, peeled and deveined
1/4 cup chopped flat-leaf parsley, plus more for garnish
In a large skillet or saucepan over medium-high, heat the oil. Add the onion and both peppers, then saute until softened, about 5 minutes. Add the garlic and cook another minute.
Stir the in marinara sauce, clam juice, wine, red pepper flakes, basil and oregano. Simmer, uncovered, for 10 minutes.
Add the cod and simmer for 5 minutes. Add the shrimp and parsley and simmer until the shrimp are opaque and cooked through, about another 3 minutes. Serve immediately, garnished with a sprinkle of chopped parsley.
Nutrition information per serving (values are rounded to the nearest whole number): 221 calories; 43 calories from fat (20 percent of total calories); 5 grams fat (1 g saturated; 0 g trans fats); 108 milligrams cholesterol; 15 g carbohydrate; 25 g protein; 3 g fiber; 663 mg sodium.