Cioppino

This robust stew from Italy features plenty of seafood and nutrient-rich tomatoes.

• 1 1/2 lbs. red snapper or other firm, white fish fillets, skinned
• 1 1/2 tsp. olive oil
• 1 1/2 cups chopped onion (about 3 medium)
• 1 cup coarsely chopped green bell pepper
• 3 medium cloves garlic, minced, or 1 1/2 tsp. bottled minced garlic
• 4 cups chopped tomatoes (5–6 medium)
• 1/4 cup dry red wine (regular or nonalcoholic)
• 1/4 cup clam juice
• 2 Tbs. snipped fresh parsley
• 2 bay leaves
• 3/4 tsp. dried basil, crumbled
• 1/4 tsp. pepper
• 3 to 4 dashes red hot-pepper sauce
• 1/2 pound medium shrimp, peeled and deveined (13 to 15)
• 1/2 tsp. salt
• juice of 1 medium lemon

                  Rinse fish and pat dry with paper towels. Cut into 2-inch cubes and set aside. Heat a heavy stockpot over medium heat. Add oil and swirl to coat bottom. Sauté onions, bell pepper and garlic for about 5 minutes. Add tomatoes, wine, clam juice, parsley, bay leaves, basil, pepper, and hot-pepper sauce. Simmer for 15 minutes. Add fish and cook over low heat for 25 minutes, stirring occasionally. Add shrimp and simmer for 8 minutes, stirring occasionally. Stir in salt and lemon juice.

10 servings

Per serving: calories 108, protein 14 g, carbohydrates 9 g, cholesterol 44 mg, total fat 2 g (saturated 0 g, polyunsaturated 1 g, monounsaturated 1 g), fiber 1 g, sodium 198 mg

Recipe reproduced with permission from The New American Heart Association Cookbook, 25th Anniversary Edition, © 2001 Clarkson Potter/Publishers.