1. In a deep, heavy, large kettle or Dutch oven, heat olive oil over medium heat. Add onion and bell pepper. Cook, stirring often, until onion is soft but not browned. Mix in garlic, parsley, basil, and oregano. Stir in tomatoes and their liquid, tomato paste, wine, salt, and pepper. 2. Bring to a boil, cover, reduce heat, and simmer for 1 hour. Uncover and boil gently, stirring occasionally, over medium-low heat until sauce is fairly thick (30 to 35 minutes). 3. Add, in order given, rock cod, crabs (cooked, cleaned, and cracked), shrimp, and clams. Cover and cook until crab meat is heated through, the shrimp are pink, and the clams are open (20 to 25 minutes). Discard any clams that do not open. Taste; add salt if needed. 4. Serve in large, shallow bowls that have been warmed. Recipe By : the California Culinary Academy From: Date: File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (634g)|
|Recipe Makes: 6|
|Calories from Fat: 63 (14%)|
|Amt Per Serving||% DV|
|Total Fat 7g||9 %|
|Saturated Fat 1.1g||5 %|
|Monounsaturated Fat 2.4g|
|Polyunsanturated Fat 1.9g|
|Cholesterol 287.6mg||88 %|
|Sodium 877.7mg||30 %|
|Potassium 2027.3mg||53 %|
|Total Carbohydrate 19.1g||6 %|
|Dietary Fiber 3.9g||16 %|
|Sugars, other 15.1g|
|Protein 74.4g||106 %|
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Calories per serving: 459
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