Cioppino
Makes 6 1/2 cups (1.6 L)
1 medium onion, thinly sliced
1 medium green pepper, slivered
1 garlic clove, minced
2 tsp (10 mL) olive oil
2 cans (14 oz/ 398 mL each) stewed tomatoes with juice, broken up
14 oz (400 g) fresh or frozen cod fillets, cubed
3/4 lb (340 g) uncooked medium shrimp, peeled and deveined
1/4 cup (60 mL) white (or alcohol-free) wine
3 tbsp (45 mL) basil pesto
Generous pinch dried crushed chilies (optional)
Saute onion, green pepper and garlic in olive oil in large frying pan until onion is soft. Add stewed tomatoes with juice, cod, shrimp, wine, pesto and crushed chilies. Stir. Cover. Simmer for 3 to 5 minutes until fish flakes easily when tested with a fork and shrimp are pink and tails are curled slightly.
Nutrition per 1-cup (250-mL) serving: 192 calories; 5 g fat; 23 g protein; 12 g carbohydrates; 2g fibre.