Seafood Stew (Cioppino)

moqueca capixaba, brazilian fish stew

 

 

Ingredients:

  • 4 small red potatoes, quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 tilapia fillet, diced
  • 4 ounces dry bay scallops, patted dry
  • 1 small sweet onion, sliced
  • 2 teaspoons Italian seasoning blend
  • 1-2 teaspoons sweet paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup dry white wine
  • 1/2 cup water
  • 3 Roma tomatoes, diced
  • 2 tablespoon minced fresh parsley, for garnish

Directions:

  1. Boil potatoes in a saucepan on medium heat until fork-tender, about 10 minutes.
  2. Sauté tilapia and scallops in a large skillet with 1 tablespoon of olive oil. Cook for about one minute per side.
  3. Remove fish and scallops from pan.
  4. Add 1 tablespoon of oil to the pan and cook diced onion until soft and lightly browned.
  5. Add Italian seasoning, paprika, salt and pepper. Cook for about 30 seconds.
  6. Add wine, water and tomatoes, simmer for 8-10 minutes.
  7. Add the remaining ingredients back to the pan and cook for about 10 additional minutes or until done.
  8. Garnish with parsley.

Nutritional Information:

  • Serving size: 2 cups
  • Per serving: 418 calories
  • 17 g fat(3 g sat)
  • 3 g fiber
  • 23 g carbohydrates
  • 24 g protein
  • 66 mcg folate
  • 51 mg cholesterol
  • 7 g sugars
  • 0 g added sugars
  • 2 mg iron
  • 641 mg sodium
  • 978 mg potassium