Cioppino

Cooking Tips For Fish:

  • Measure the thickness of the fish at the thickest part. For fresh fish, allow 10 minutes cooking time per inch of thickness. For frozen fish, allow 20 minutes cooking time per inch.
  • When baking fish, preheat the oven to 450 º.
  • For broiling, put the fish 2 to 4 inches from the heat source.
  • To grill fish fillets, put them skin-side down on a rack or fish basket (so they won't fall in to the fire). If possible, set the temperature of the grill at medium-high. Grill the fish skin-side down (do not turn them) in a covered grill for about 10 minutes or until the fish flakes easily with a fork.
  • To grill fish steaks, cook them on both sides until done.
  • To poach fish, simmer in liquid 3 to 8 minutes or until fish flakes easily with a fork.
 

Healthy Recipes

 
Cioppino
Yield:  4 servings
 

 

The Jewish Hospital Weight Management Center

  

1 pound white fish (cod or haddock)
1 cup chopped onion
2 cloves garlic, minced
1 can (8 ounces) tomato sauce
1 can (14½ ounces) recipe ready tomatoes, with juice
½ cup dry white wine
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 teaspoon dried oregano
¼ teaspoon black pepper
1 bay leaf
1 teaspoon dried chopped parsley

 

Cut fish into ½-inch chunks; set aside. In large skillet, over medium-high heat, cook onion and garlic until tender. Add tomato sauce, tomatoes with juice, wine, basil, thyme, marjoram, oregano, pepper, and bay leaf. Simmer, uncovered, 20 minutes, stirring occasionally. Add fish and cook until done, about 15 minutes. Add parsley; serve in soup bowls.

Nutrition News
from the Jewish Hospital Cholesterol Center of The Health Alliance
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Updated 06/01/05