Speedy Cioppino

Serve a seafood stew loaded with shrimp, mussels, and fish. Pair with a bright lemon-dressed salad to accent the fresh flavor of the seafood.

Yield: 4 servings (serving size: about 1 3/4 cups stew and 10 mussels)

Ingredients

• 1  tablespoon  olive oil
• 1 1/2  cups  (1-inch) cubed red potatoes (about 8 ounces)
• 1  cup  prechopped onion
• 1/2  cup  finely chopped fennel bulb
• 1  tablespoon  bottled minced garlic
• 1/2  teaspoon  dried oregano
• 1/8  teaspoon  saffron threads, crushed
• 1  cup  dry white wine
• 1  (14.5-ounce) can petite-cut diced tomatoes, undrained
• 1  (8-ounce) bottle clam juice
• 1 1/2  pounds  mussels (about 40), scrubbed and debearded
• 1/2  pound  peeled and deveined large shrimp
• 1  (8-ounce) cod fillet
• 2  tablespoons  chopped fresh basil

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add potatoes and next 5 ingredients (through saffron); sauté 5 minutes or until vegetables start to soften. Stir in wine, tomatoes, and clam juice; bring to a boil. Cover and cook 15 minutes.

2. Add mussels, shrimp, and cod to pan; cover and cook 6 minutes or until cod is done and mussel shells open. Discard any unopened shells. Stir gently to break cod into chunks. Sprinkle with basil.

Lemon-dressed salad: Combine 1 1/2 tablespoons fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon Dijon mustard, 1/2 teaspoon sugar, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and 1 minced garlic clove, stirring with a whisk. Combine 6 cups gourmet salad greens, 1 cup halved cherry tomatoes, and 1/2 cup slivered red onion. Drizzle dressing over salad; toss gently to coat.

Nutritional Information

Calories:

311

Fat:

7.2g (sat 1.2g,mono 3.2g,poly 1.5g)

Protein:

36.5g

Carbohydrate:

24.4g

Fiber:

3.8g

Cholesterol:

140mg

Iron:

7mg

Sodium:

674mg

Calcium:

122mg