Cioppino With Garlic Toasts

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via Healthy Eating by Sean Kelley on 9/12/08

 

 

A great source of lean protein, this flavorful Italian soup recipe pairs four kinds of seafood with an antioxidant-rich tomato broth for a hearty meal.

Prep: 20 minutes
Cook: 35 minutes
Stand: 8 minutes
Makes 6 servings

Ingredients:
4–5 tablespoons extra-virgin olive oil, divided
1 cup finely chopped onion
1/4 cup finely diced fennel bulb
3 tablespoons minced garlic
1 tablespoon minced fresh thyme
3/4 teaspoon crushed red pepper
2 tablespoons tomato paste
1 cup dry white wine
1 (28-ounce) can crushed tomatoes, undrained
1 (8-ounce) bottle clam juice
1 cup water
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black
pepper, divided
18 littleneck clams, well-scrubbed
11⁄2 pounds skinless halibut fillets, cut into
11⁄2-inch pieces
1/4 cup chopped fresh basil
12 ounces extra-large shrimp, peeled and
deveined, tails on
12 medium sea scallops
12 (1⁄2-inch-thick) slices sourdough bread
2 garlic cloves, smashed
1/4 cup chopped fresh parsley

Instructions:
1. Heat 3 tablespoons oil in a large pot over medium heat. Add onion and fennel; sauté 5 minutes or until tender. Add minced gar­lic, thyme, and red pepper; sauté 1 minute. Stir in tomato paste; cook 1 minute. Add wine, cook on high 5 minutes or until reduced by half. Add tomatoes with juices, clam juice, water, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper. Boil; reduce heat to low, and simmer, partially covered, 10 minutes.

2. Preheat oven to 300°. Raise heat on stove to medium; add clams. Cover; cook 5–8 minutes or until shells are just opened. Remove clams (discard unopened shells). Set aside; keep warm. Lower heat to simmer. Season halibut with remaining 1⁄4 teaspoon salt and 1⁄4 teaspoon pepper; add to pot with basil. Cover; cook 2 minutes. Turn off heat, and stir in shrimp and scallops; cover. Let sit 6–8 minutes or until shrimp and scallops are just cooked. Return clams to pot; cover.

3. Arrange bread on a baking sheet. Drizzle with remaining 1–2 tablespoons oil; bake 12–15 minutes or until golden. Rub smashed garlic onto each slice.

4. Ladle soup into 6 bowls; sprinkle with parsley. (Serving size: 2 cups soup and 2 slices toast)

Nutrition:
Calories 393; Fat 15g (sat 2g, mono 9g, poly 3g); Cholesterol 82mg; Protein 39g; Carbohydrate 19g; Sugars 2g; Fiber 4g; Iron 12mg; Sodium 593mg; Calcium 170mg

By Laraine Perri

(PHOTO: YUNHEE KIM)