Cioppino A Light Dish Just Right For Summer

Seafood and San Francisco are a great combination. The Italian residents there paired the area’s abundant fresh seafood with tomatoes and basil to make cioppino, a light dish perfect for summer dining.

Traditionally, several types of fish and shellfish are used. I’ve used mahi mahi and scallops because they are readily available. Any type of fish can be used. You can create your own combinations.

Serve the cioppino with the brushchetta, a bread prepared Italian-style. Traditionally, the bread is spread with garlic and olive oil and roasted over the coals. I simply toast the bread under the broiler or in a toaster and top it with fresh, flavorful tomato, onion and garlic mixture.

Cioppino

1/4 pound fresh sea scallops

1/4 pound filleted mahi mahi (dolphin)

2 teaspoons olive oil

1/2 medium Vidalia onion, sliced (1 cup)

1/2 medium green bell pepper, sliced (1 cup)

2 medium garlic cloves, crushed

1/2 pound red potatoes, washed and sliced (2 cups)

2 cups canned whole tomatoes (including juice)

2 cups bottled clam juice

1/8 teaspoon red pepper flakes

2 tablespoons balsamic vinegar

Salt and freshly ground black

1/4 cup chopped fresh basil

Wash scallops and fish, and pat dry with a paper towel. Cut fish into pieces about the same size as the scallops.

Heat oil in a medium-size nonstick skillet on high. Saute seafood just until cooked through, about 2 minutes. Divide between two soup bowls and cover to keep warm.

Using the same skillet, saute the onion, bell pepper and garlic on high 3 minutes. Add potatoes, tomatoes, clam juice and red pepper flakes. Bring to a simmer, cover and cook 15 minutes. Add balsamic vinegar and salt and pepper to taste. Spoon over fish in soup bowls. Sprinkle basil on top.

Yield: 2 servings.

Nutrition information per serving: 362 calories, 7 grams fat (16 percent fat calories), 28 grams protein, 49 grams carbohydrate, 6.6 grams dietary fiber, 40 milligrams cholesterol, 1,048 milligrams sodium.

Brucschetta

1 ripe tomato, diced (1 cup)

1 tablespoon diced Vidalia onion

1 medium garlic clove, crushed

1 teaspoon olive oil

Salt and freshly ground black pepper

4 thick slices crusty, whole-grain bread

Stir together the tomato, onion, garlic and olive oil in a small bowl. Add salt and pepper to taste. Toast bread in toaster or under broiler. Spread the tomato mixture on the bread slices.

Yield: 2 servings.

Nutrition information per serving: 168 calories, 4 grams fat (22 percent fat calories), 5 grams protein, 29 grams carbohydrate, 3.5 grams fiber, no cholesterol, 222 milligrams sodium.

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LIST AND HINTS

Shopping list

To buy: 1 ripe tomato, 1/4 pound fresh sea scallops, 1/4 pound mahi mahi, 1 medium Vidalia onion, 1 medium green pepper, 1/2 pound red potatoes, 1 bottle clam juice, 1 jar red pepper flakes, 1 small bunch fresh basil and 1 small loaf crusty, whole-grain bread.

Staples: garlic, canned whole tomatoes, balsamic vinegar, olive oil, salt and black peppercorns.

Helpful hints

Use any type of firm fish, such as grouper, snapper or bass

For shellfish, you can be use mussels, clams, squid, shrimp or lobster.

Any type of sweet onion can be used.

Both recipes use onion and garlic. Prepare them at one time and divide as needed.