Low Sodium Cioppino
|Medium shrimp||3⁄4 Pound, unpeeled|
|Littleneck clams||12 (1 Dozen)|
|Olive oil flavored vegetable cooking spray||1 Tablespoon|
|Olive oil||2 Teaspoon|
|Chopped onion||1 Cup (16 tbs)|
|Chopped green pepper||1 Cup (16 tbs)|
|Dried oregano||1⁄2 Teaspoon|
|Dried basil||1⁄2 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Dry red wine||1⁄2 Cup (8 tbs)|
|Dried parsley flakes||2 Tablespoon|
|Low sodium worcestershire sauce||2 Tablespoon|
|Canned no salt added whole tomatoes||29 Ounce, undrained (Two 14 1/2 Ounce Cans)|
|Canned no salt added tomato sauce||8 Ounce (1 Can)|
|Perch fillets||1⁄2 Pound, skinned and cut into 1 inch pieces (Fresh Or Frozen)|
Peel and devein shrimp; set aside.
Scrub clams thoroughly, discarding any that are cracked or open.
Place clams in a large bowl; cover with cold water, and sprinkle with cornmeal.
Let stand 30 minutes.
Drain and rinse clams; set aside.
Coat a Dutch oven with cooking spray; add oil.
Place over medium-high heat until hot; add onion and next 6 ingredients.
Saute 5 minutes or until onion is tender.
Add wine and next 4 ingredients.
Bring to a boil; cover, reduce heat, and simmer 10 minutes.
Add fish; cook, covered, 5 minutes.
Add shrimp and clams; cook, covered, 3 additional minutes or until shrimp turn pink. (Discard any clams that do not open.).
Serving size: Complete recipe
Calories 1828 Calories from Fat 382
% Daily Value*
Total Fat 43 g65.8%
Saturated Fat 4.7 g23.5%
Trans Fat 0 g
Cholesterol 782.7 mg260.9%
Sodium 2767.2 mg115.3%
Total Carbohydrates 132 g44.1%
Dietary Fiber 27.8 g111.1%
Sugars 47.1 g
Protein 195 g390.5%
Vitamin A 131% Vitamin C 348.6%
Calcium 151.5% Iron 256.4%
*Based on a 2000 Calorie diet