Cioppino (San Francisco Fish Stew) With Bruschetta
Cioppino (San Francisco Fish Stew) With Bruschetta

Seafood and San Francisco are a great combination. The Italian residents there paired the area's abundant fresh seafood with tomatoes and basil to make cioppino, a light dish perfect for summer dining.

Traditionally, several types of fish and shellfish are used for Cioppino. In this Cioppino recipe, 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 bruschetta, a bread prepared Italian-style. Traditionally, the bread is spread with garlic and olive oil and roasted over the coals. I simply toast the bread under the broiler or in a toaster and top it with fresh, flavorful tomato, onion and garlic mixture.

Shortcut Tip: To save preparation time, use diced onion, green bell pepper and minced garlic found in the produce section of the market.

This Cioppino recipe contains 537 calories per serving with 18 percent of calories from fat.

-- For Cioppino make sure to use any type of firm fish, such as tilapia, snapper or bass.

-- For shellfish, mussels, clams, squid, shrimp and/or lobster can be used for Cioppino.

-- Any type of sweet onion can be used.

[ Also, worth trying is Lisa McRee's Classic Cioppino Recipe ]

Cioppino Recipe

    Prep Time: 30 minutes

    Cook time: 50 minutes

    Yield: Serves 2

Cioppino Recipe Ingredients

    6 ounces fresh sea scallops

    6 ounces filleted mahi mahi

    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

Cioppino Recipe Directions

    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.

    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.

Brucschetta Recipe Ingredients

    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

Brucschetta Recipe Directions

    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.

[ Also, worth trying is Lisa McRee's Classic Cioppino Recipe ]

Cioppino & Brucschetta Recipe Nutrition Facts

    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.

Linda Gassenheimer is the author of 14 cookbooks including "Mix 'n' Match Meals in Minutes for People with Diabetes "

 

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Cioppino with Bruschetta - Healthy San Francisco Fish Stew Recipe

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