Dinner · 55 min · mediterranean

Cacciucco

A Mediterranean dinner built around mixed fish and shellfish and crushed tomatoes — on the table in 55 minutes. At 380 calories and 38g protein per serving, it fits easily into a high-protein day. It scales cleanly if you are cooking for more than one.

Ingredients

• 3 lb Mixed fish and shellfish
• 28 oz Crushed tomatoes
• 1 cup Dry red wine
• 6 cloves Garlic
• 1 tsp Chili flakes
• 3 cups Fish stock
• 6 slices Grilled bread
• 1/2 cup Fresh parsley

Steps

1. Sear the firm fish pieces first and set aside; they rejoin later so they do not disintegrate.
2. Soften the garlic and chili in olive oil 2 minutes, add the wine, and reduce by half.
3. Add tomatoes and stock; simmer 15 minutes into a rich, brick-red broth.
4. Add the shellfish and squid first for 5 minutes, then the seared fish for 5 more — everything should be just cooked through.
5. Taste for salt and heat; cacciucco should be bold, briny, and warming.
6. Rub the grilled bread with raw garlic and set a slice in each deep bowl.
7. Ladle the stew over the bread so it soaks up the broth; legend says five kinds of fish, one for each “c” in cacciucco.

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