Bouillabaisse

Gluten Free
Dairy Free
Health score
23%
Bouillabaisse
60 min.
8
225kcal

Suggestions

Ingredients

  •  bay leaf 
  •  alaskan snow crab legs frozen thawed cooked cut into 2-in. pieces; or 1/2 lb. dungeness crab, cracked
  • servings platter of marinated fish 
  • cups fish stock 
  •  garlic cloves chopped
  •  leek white chopped
  • pound california mussels 
  • 0.3 cup olive oil extra-virgin
  • 0.3 teaspoon pepper 
  • 0.5 pound spot prawns 
  • teaspoon sea salt fine
  • pound california squid separated cut into 1/2-in. rings calamari
  • sprigs thyme leaves 
  • large tomatoes red canned ripe peeled chopped
  • cup white wine 
  • medium onion yellow chopped
  • servings rouille 
  • servings rouille 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat oil in a large, wide pot over medium-high heat. Saut leek and onion until translucent, 2 minutes.
  2. Add garlic, then fennel slices from under fish on platter. Saut 2 minutes, then add tomatoes, stock, wine, bay leaf, thyme, pepper, and salt.
  3. Remove fish from platter; set aside. Lift off fennel stalks and fronds and discard. Scrape marinade into broth. Bring to a boil, covered; then simmer, covered, until fennel slices are meltingly soft, 30 minutes. Meanwhile, bring 1 qt. water to a boil.
  4. Bring broth to a rolling boil.
  5. Lay in the halibut and add enough boiling water to just cover fish. Cook until just opaque, 5 to 7 minutes; transfer to a platter and cover.
  6. Add thinner fish fillets and spot prawns and cook just until opaque, 2 minutes; transfer to platter as done.
  7. Add crab and mussels and cook just until mussels open, 5 minutes.
  8. Transfer both to platter.
  9. Add squid and cook just until opaque, about 1 minute; transfer to platter. Bathe platter with a ladle of broth.
  10. Remove bay leaf and thyme.
  11. Ladle about 1 cup broth each into big soup bowls (keep broth hot for a second serving, covered). Bring bowls, platter, rouille, and toasts to the table. Put a little of each seafood in every bowl and top with a dollop of rouille.
  12. Serves 8 to
  13. Add fish to remaining broth and keep, chilled, up to 5 days.
  14. Buying Guide
  15. When choosing your seafood, try to vary the textures and flavors. Some should be firm, others soft; some mild, others briny. Find them at a good seafood shop or your farmers' market.
  16. Alaskan snow crab legs: Very firm, lobsterlike texture; sweet and mild. Usually only available cooked.
  17. California mussels: Briny flavor; soft, melting texture with a bit of chew.
  18. California squid (calamari): Firm but tender; sweet yet meaty. It's neither fish nor shellfish, really, but it gives great texture and flavor to the soup.
  19. Dungeness crab: Flaky; sweet and moist.
  20. Pacific cod (true cod, gray cod): Delicate; mild flavor.
  21. Pacific halibut: Firm, with mild flavor.
  22. Petrale sole: Delicate texture; mild, sweet flavor.
  23. Rockfish (black bass, sea bass, black snapper): Medium-firm; clean sea flavor.
  24. Sablefish (black cod): Silky, medium-firm; rich, buttery flavor.
  25. Spiny lobsters: Succulent and firm. Can use, cooked, instead of crab. Available from fall to spring.
  26. Spot prawns: Incredibly sweet taste and tender-crisp; keep head and tail on for the most flavor. Can be hard to find.

Nutrition Facts

Calories225kcal
Protein42.36%
Fat41.03%
Carbs16.61%

Properties

Glycemic Index
33.63
Glycemic Load
1.74
Inflammation Score
-7
Nutrition Score
20.403043475488%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.27mg
Apigenin
0.02mg
Luteolin
0.18mg
Isorhamnetin
0.69mg
Kaempferol
0.41mg
Myricetin
0.08mg
Quercetin
2.97mg

Nutrients percent of daily need

Calories:224.92kcal
11.25%
Fat:9.18g
14.13%
Saturated Fat:1.48g
9.22%
Carbohydrates:8.36g
2.79%
Net Carbohydrates:7.55g
2.75%
Sugar:2.04g
2.26%
Cholesterol:186.51mg
62.17%
Sodium:829.5mg
36.07%
Alcohol:3.09g
100%
Alcohol %:1.21%
100%
Protein:21.34g
42.67%
Vitamin B12:4.38µg
72.98%
Copper:1.32mg
65.81%
Manganese:1.18mg
59.04%
Selenium:40.14µg
57.34%
Phosphorus:303.15mg
30.32%
Vitamin B2:0.35mg
20.64%
Vitamin B3:3.66mg
18.3%
Potassium:539.88mg
15.43%
Vitamin E:2.23mg
14.87%
Vitamin C:11.5mg
13.94%
Iron:2.48mg
13.79%
Zinc:1.99mg
13.28%
Magnesium:51.2mg
12.8%
Vitamin K:11.71µg
11.15%
Calcium:99.61mg
9.96%
Vitamin A:468.38IU
9.37%
Folate:34.02µg
8.51%
Vitamin B6:0.15mg
7.61%
Vitamin B1:0.08mg
5.59%
Vitamin B5:0.51mg
5.1%
Fiber:0.81g
3.23%
Source:My Recipes