Spicy Cioppino

From EatingWell: EatingWell Serves Two — Subscribe Now!

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

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High potassium | View Complete Nutrition Guidelines»

Ingredients

4 small red potatoes, (1- to 2-inch diameter), quartered
2 tablespoons extra-virgin olive oil, divided
1 tilapia fillet, diced (about 5 ounces)
4 ounces dry bay scallops, (see Note), patted dry
1 small sweet onion, sliced
2 teaspoons Italian seasoning blend or poultry seasoning
1-2 teaspoons hot paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup dry white wine
1/2 cup water
3 plum tomatoes, diced
2 tablespoons capers, rinsed (optional)
2 tablespoon minced fresh parsley, (optional)

Preparation

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.
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.
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.

Tips & Notes

Note: Be sure to request "dry" scallops (i.e., not treated with sodium tripolyphosphate, or STP) from your fish store. Sea scallops that have been subjected to a chemical bath are not only mushy and less flavorful, but will not brown properly.

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.

Nutrition Bonus: Vitamin C (45% daily value), Potassium & Vitamin A (30% dv), Magnesium (23% dv).

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