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Low Sodium Cioppino

Heart.Foods's picture
Ingredients
  Medium shrimp 3⁄4 Pound, unpeeled
  Littleneck clams 12 (1 Dozen)
  Cornmeal 1 Tablespoon
  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)
  Pepper 1⁄2 Teaspoon
  Dried oregano 1⁄2 Teaspoon
  Dried basil 1⁄2 Teaspoon
  Salt 1⁄4 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)
Directions

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.
Discard cornmeal.
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.).

Recipe Summary

Difficulty Level: 
Very Easy
Cuisine: 
Caribbean
Course: 
Main Dish
Method: 
Simmering
Cook Time: 
3 Minutes

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