Recipe
Cappon Magro - A Seafood Delight
Mediterranean Bounty: Cappon Magro - A Feast of Seafood and Vegetables
4.3 out of 5
Cappon Magro is a traditional Italian dish that originated in Liguria, a coastal region in Northwestern Italy. This vibrant and flavorful dish showcases the bounty of the Mediterranean Sea, combining a variety of seafood with fresh vegetables and a tangy dressing.
Metadata
Preparation time
30 minutes
Cooking time
15 minutes
Total time
45 minutes
Yields
4 servings
Preparation difficulty
Medium
Suitable for
Mediterranean diet, Pescatarian diet, Gluten-free diet, Dairy-free diet, Low-carb diet
Allergens
Shellfish, Fish, Anchovies
Not suitable for
Vegan diet, Vegetarian diet, Paleo diet, Ketogenic diet, Nut-free diet
Ingredients
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500g (1.1 lb) mixed seafood (prawns, mussels, clams, squid) 500g (1.1 lb) mixed seafood (prawns, mussels, clams, squid)
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200g (7 oz) green beans, trimmed 200g (7 oz) green beans, trimmed
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200g (7 oz) cherry tomatoes, halved 200g (7 oz) cherry tomatoes, halved
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200g (7 oz) artichoke hearts, quartered 200g (7 oz) artichoke hearts, quartered
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1 small red onion, thinly sliced 1 small red onion, thinly sliced
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1 bunch fresh basil leaves 1 bunch fresh basil leaves
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1 bunch fresh parsley leaves 1 bunch fresh parsley leaves
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1 lemon, juiced 1 lemon, juiced
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4 cloves garlic, minced 4 cloves garlic, minced
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4 anchovy fillets, finely chopped 4 anchovy fillets, finely chopped
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150ml (2/3 cup) extra virgin olive oil 150ml (2/3 cup) extra virgin olive oil
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Salt and pepper to taste Salt and pepper to taste
Nutrition
- Calories: 350 kcal / 1465 KJ
- Fat: 25g (Saturated Fat: 3g)
- Carbohydrates: 10g (Sugars: 3g)
- Protein: 25g
- Fiber: 4g
- Salt: 1.5g
Preparation
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1.In a large pot of salted boiling water, cook the green beans until tender-crisp. Drain and set aside.
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2.In a separate pot, steam the seafood until cooked through. Remove from heat and let it cool.
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3.In a small bowl, whisk together the lemon juice, minced garlic, chopped anchovies, and olive oil to make the dressing. Season with salt and pepper to taste.
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4.In a large serving dish, arrange the cooked seafood, green beans, cherry tomatoes, artichoke hearts, and red onion.
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5.Drizzle the dressing over the ingredients and gently toss to coat.
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6.Garnish with fresh basil and parsley leaves.
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7.Allow the flavors to meld together for at least 30 minutes before serving.
Treat your ingredients with care...
- Seafood — Ensure that the seafood is fresh and properly cleaned before cooking to enhance its flavor. Avoid overcooking to maintain its tenderness.
- Green beans — Blanch the green beans in boiling water for a few minutes and then immediately transfer them to an ice bath to preserve their vibrant color and crisp texture.
- Anchovies — If you prefer a milder flavor, you can reduce the amount of anchovies or substitute them with anchovy paste.
Tips & Tricks
- To enhance the flavors, allow the dish to marinate in the dressing for a few hours or overnight in the refrigerator before serving.
- Serve Cappon Magro chilled to fully enjoy its refreshing taste.
- Feel free to customize the dish by adding other seafood such as scallops or lobster, depending on your preference and availability.
- For a vegetarian version, you can replace the seafood with grilled tofu or tempeh.
- Serve with crusty bread to soak up the delicious dressing.
Serving advice
Cappon Magro is best served as a main course for a light lunch or dinner. Present it on a large platter to showcase its vibrant colors and beautiful arrangement. Accompany it with a side of crusty bread to complete the meal.
Presentation advice
To create an appealing presentation, arrange the seafood and vegetables in a circular pattern, starting from the center of the serving dish and working your way outwards. Garnish with fresh basil and parsley leaves for a pop of color.
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