Bouillabaisse

Health score
39%
Bouillabaisse
105 min.
6
692kcal

Suggestions

Ingredients

  •  baguette toasted sliced
  • 16 ounce bottled clam juice 
  • 0.5 cup cooking wine dry white
  •  bulb fennel cored thinly sliced quartered
  • 1.5 pounds fish fillet white black firm cut into 3-inch pieces such as cod, monkfish or sea bass
  • tablespoons parsley fresh finely chopped
  • clove garlic roughly chopped
  • cloves garlic finely chopped
  • servings kosher salt 
  • tablespoon juice of lemon fresh
  • 0.5 cup mayonnaise 
  • pound mussels 
  • tablespoons olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  •  orange zest 
  • servings pepper freshly ground
  •  plum tomatoes halved lengthwise
  • 0.3 cup roasted peppers red dry jarred drained chopped
  • pinch of saffron threads 
  • large shallots thinly sliced
  • pound shell-on shrimp 
  • tablespoons tomato paste 

Equipment

  • bowl
  • pot
  • sieve
  • blender
  • box grater

Directions

  1. Make the rouille: Puree the mayonnaise, roasted red peppers, olive oil, lemon juice, garlic and a pinch of salt in a blender until smooth.
  2. Transfer to a small bowl; refrigerate until ready to serve.
  3. Prepare the bouillabaisse: Grate the tomato flesh on the large holes of a box grater down to the skins; reserve the skins separately. Peel and devein the shrimp, reserving the shells and tails for the broth; clean and debeard the mussels. Refrigerate the seafood until ready to use.
  4. Heat 3 tablespoons olive oil in a large pot over medium-high heat.
  5. Add the shrimp shells and tails and cook, stirring, until bright red, about 3 minutes. Stir in the tomato paste until incorporated, about 30 seconds.
  6. Add the clam juice, 4 cups water, the reserved tomato skins, the orange zest and 1/4 cup of the sliced fennel. Bring to a boil, then reduce the heat to medium; simmer until the liquid is reduced to about 4 cups, 12 to 15 minutes. Strain the broth through a fine-mesh sieve set over a bowl, pressing on the solids to extract the liquid; reserve the broth.
  7. Wipe out the pot and heat the remaining 3 tablespoons olive oil over medium heat.
  8. Add the remaining fennel, the shallot, garlic and a pinch of salt; partially cover and cook, stirring occasionally, until the fennel begins to soften, about 5 minutes.
  9. Add the reserved grated tomato flesh and cook, stirring, until slightly thickened, about 2 minutes. Stir in the saffron, then add the wine and simmer until the liquid is reduced by about two-thirds, about 4 minutes.
  10. Add the reserved broth and return to a simmer.
  11. Add the mussels to the pot; cover and cook 4 minutes.
  12. Add any thick pieces of fish and cook, covered, 2 minutes.
  13. Add the remaining fish and the shrimp and cook, covered, until the mussels open and the fish and shrimp are just cooked through, 3 to 4 more minutes. (Discard any mussels that do not open.) Season with salt and pepper.
  14. Spread the baguette with the rouille and serve with the bouillabaisse.
  15. Sprinkle with parsley.
  16. Photograph by Con Poulos

Nutrition Facts

Calories692kcal
Protein28.46%
Fat49.22%
Carbs22.32%

Properties

Glycemic Index
89.79
Glycemic Load
16.45
Inflammation Score
-8
Nutrition Score
37.109130776447%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.54mg
Hesperetin
0.44mg
Naringenin
0.39mg
Apigenin
2.89mg
Luteolin
0.04mg
Kaempferol
0.08mg
Myricetin
0.28mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:692.26kcal
34.61%
Fat:37.33g
57.44%
Saturated Fat:5.95g
37.2%
Carbohydrates:38.08g
12.69%
Net Carbohydrates:34.46g
12.53%
Sugar:8.44g
9.38%
Cholesterol:197.05mg
65.68%
Sodium:1250.02mg
54.35%
Alcohol:2.06g
100%
Alcohol %:0.52%
100%
Protein:48.57g
97.14%
Vitamin B12:6.46µg
107.72%
Selenium:73.46µg
104.94%
Manganese:1.82mg
91.12%
Vitamin K:95.07µg
90.55%
Phosphorus:527.31mg
52.73%
Vitamin B3:7.88mg
39.4%
Vitamin C:27.36mg
33.16%
Potassium:1160.15mg
33.15%
Vitamin E:4.87mg
32.48%
Folate:118.09µg
29.52%
Copper:0.58mg
29.23%
Iron:5.09mg
28.28%
Vitamin B1:0.4mg
26.87%
Magnesium:103.75mg
25.94%
Vitamin D:3.55µg
23.68%
Vitamin B6:0.42mg
20.82%
Vitamin B2:0.34mg
19.89%
Zinc:2.69mg
17.96%
Vitamin A:816.46IU
16.33%
Calcium:160.62mg
16.06%
Fiber:3.63g
14.5%
Vitamin B5:1.18mg
11.84%