Cooking School: Bouillabaisse with a Red Pepper Rouille

Gluten Free
Dairy Free
Health score
48%
Cooking School: Bouillabaisse with a Red Pepper Rouille
90 min.
6
947kcal

Suggestions


Welcome to a culinary adventure that will transport your taste buds straight to the heart of Provence! Bouillabaisse, a time-honored French seafood stew, is a dish rich in history and flavor, perfect for those who crave a warm and hearty meal. This gluten-free and dairy-free recipe serves six, making it an ideal choice for a gathering with friends or a cozy family dinner.

With its vibrant medley of seafood—including succulent prawns, tender fillets of Pangasius, and farm-fresh mussels—this bouillabaisse is nothing short of a seafood lover's dream. As you simmer the dish, the aromatic combination of fennel, onion, and tomatoes fills your kitchen, creating an irresistible invitation. Seasoned with a hint of saffron and a splash of Pernod, each bite is a celebration of the Mediterranean's best offerings.

But don’t let the idea of making this classic dish intimidate you! The steps are straightforward, and the payoff is well worth the effort. Accompanied by a zesty red pepper rouille that you'll whip up in minutes, this meal is sure to impress. So gather your ingredients and get ready to enjoy a delicious bowl of bouillabaisse, topped with the fresh flavors of the sea and a hint of spice. Dig in and savor every bite!

Ingredients

  •  bay leaves 
  • 0.3 teaspoon cayenne pepper 
  • pinch cayenne pepper 
  • 60 ml olive oil extra virgin 
  •  fennel bulb 
  • teaspoon fennel seeds crushed
  • 1.8 liters fish stock 
  • cloves garlic finely chopped
  •  garlic cloves finely chopped
  •  leeks white finely chopped
  • 250 mayonnaise 
  • 500 mussels black scrubbed
  • large onion finely chopped
  • 800 pangasius cut into cubes
  •  parsnips finely chopped
  • 60 ml pernod 
  • 500 prawns cleaned peeled
  • teaspoons red wine vinegar 
  • 250 roasted bell pepper from a jar diced red
  • 0.1 teaspoon saffron threads crumbled
  • 0.3 teaspoon saffron threads 
  • servings salt and freshly pepper crushed
  • 800 victoria sea bass cut into cubes
  • sprigs thyme leaves 
  • tablespoons tomato paste 
  • kg tomatoes ripe

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. Trim the tops of the fennel, reserving trimmings for stock and fronds for serving, and chop fennel finely.
  2. Heat oil into a large saucepan over medium heat.
  3. Add fennel, onion, parsnip, garlic, leeks and fennel seeds, and cook, stirring occasionally, for 10 minutes or until vegetables soften.
  4. Combine saffron and 125ml warm fish stock in a small bowl and allow to steep for 10 minutes.Quarter the tomatoes, removing and discarding seeds, then chop finely.
  5. Add tomato paste to vegetables in the pan and cook for 1 minute.
  6. Add the saffron mixture, tomatoes, bay leaves, thyme and the remaining stock to the pan and simmer for 30 minutes. Season generously with salt. Stir in cayenne and Pernod.
  7. Add the fish to the pan, then prawns, making sure the seafood is submerged in the liquid. Boil for 5 minutes or until seafood is just cooked.In the meantime place the mussels with 2 tablespoons water in a frying pan over high heat. Cover with a lid and cook, shaking the pan occasionally, for 3 minutes or until the shells open.Divide the bouillabaisse into bowls. Top with mussels and scatter with reserved fennel fronds.
  8. Serve with rustic French baguette and rouille (recipe below).To make the rouille, finely chop garlic cloves with cayenne pepper and saffron in a food processor.
  9. Pour the vinegar into processor and blend until almost smooth. Blend in mayonnaise scrap into a bowl then stir in the diced red pepper. Season the rouille to taste with salt and pepper.

Nutrition Facts

Calories947kcal
Protein33.35%
Fat51.23%
Carbs15.42%

Properties

Glycemic Index
108
Glycemic Load
10.06
Inflammation Score
-10
Nutrition Score
49.569565008516%

Flavonoids

Eriodictyol
0.84mg
Naringenin
1.13mg
Apigenin
0.03mg
Luteolin
0.32mg
Isorhamnetin
1.25mg
Kaempferol
1.13mg
Myricetin
0.35mg
Quercetin
6.83mg

Nutrients percent of daily need

Calories:946.79kcal
47.34%
Fat:52.3g
80.46%
Saturated Fat:8.85g
55.32%
Carbohydrates:35.41g
11.8%
Net Carbohydrates:26.44g
9.61%
Sugar:13.35g
14.84%
Cholesterol:317.42mg
105.81%
Sodium:2579.68mg
112.16%
Alcohol:3.84g
100%
Alcohol %:0.42%
100%
Protein:76.61g
153.23%
Vitamin B12:10.54µg
175.74%
Vitamin K:162.63µg
154.89%
Manganese:2.49mg
124.56%
Selenium:73.65µg
105.22%
Vitamin C:72.82mg
88.27%
Phosphorus:780.46mg
78.05%
Potassium:2109.87mg
60.28%
Vitamin A:2589.2IU
51.78%
Vitamin B3:10.06mg
50.32%
Copper:0.92mg
46.07%
Vitamin B6:0.91mg
45.63%
Magnesium:168.21mg
42.05%
Vitamin E:6.03mg
40.19%
Iron:7.2mg
39.99%
Folate:156.28µg
39.07%
Fiber:8.97g
35.89%
Calcium:308.37mg
30.84%
Vitamin B1:0.38mg
25%
Zinc:3.7mg
24.69%
Vitamin B2:0.36mg
20.96%
Vitamin B5:2.05mg
20.46%