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20 minute dinner recipes

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Spicy Cioppino

http://www.eatingwell.com/recipes/spicy_cioppino.html

From EatingWell:  EatingWell Serves Two

San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.

2 servings, 2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
  2. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
  3. Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

Nutrition

Per serving : 431 Calories; 17 g Fat; 2 g Sat; 11 g Mono; 57 mg Cholesterol; 22 g Carbohydrates; 27 g Protein; 3 g Fiber; 503 mg Sodium; 1041 mg Potassium

Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 3 fat

Tips & Notes