Positively, Absolutely, Not Real Bouillabaisse

Dairy Free
Health score
38%
Positively, Absolutely, Not Real Bouillabaisse
120 min.
8
268kcal

Suggestions

Ingredients

  •  baguette sliced
  •  bay leaves fresh whole
  • 0.5 teaspoon peppercorns whole black
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.3 teaspoon cayenne pepper 
  • 0.3 teaspoon sea salt 
  • teaspoon sea salt 
  • teaspoon sea salt divided
  • 0.5 cup cooking wine dry white
  • ounces fennel bulb coarsely chopped
  • pound fish heads raw
  • ounces fish fillets wild such as farmed cobia or striped bass 1 or 2 types, skin and bones removed, cut into 1-inch pieces, at room temperature firm
  • ounces flaky fish fillets wild black such as cod, halibut, or rockfish 1 or 2 types, skin and bones removed, cut into 1-inch pieces, at room temperature
  • 0.3 cup flat-leaf parsley fresh chopped
  • clove garlic cut in half
  • cloves garlic crushed
  • large cloves garlic peeled
  • teaspoon juice of lemon freshly squeezed
  • large lobster tail raw cut into 1-inch pieces, at room temperature
  • ounces mussels cleaned trimmed at room temperature
  • 0.5 cup olive oil 
  • 0.5 cup olive oil divided
  • ounces onion coarsely chopped
  • inch orange peel 
  • large bell pepper red
  •  chile fresh red seeded
  • 0.1 teaspoon saffron threads 
  • cups water 

Equipment

  • food processor
  • bowl
  • frying pan
  • mixing bowl
  • pot
  • broiler
  • kitchen towels

Directions

  1. For the fish stock: Rinse the fish heads and place in a tall 6-quart pot with tails, bones, lobster shell, bay leaves, 1 teaspoon sea salt, black peppercorns, and water.
  2. Place over high heat, cover, and bring to a boil. Decrease the heat to maintain a bare simmer and cook for 25 minutes. Strain, discard solids, and set the stock aside.
  3. Place 1/4 cup olive oil in a clean 6-quart pot and set over medium heat. When the oil shimmers, add the onions, fennel, and 1/2 teaspoon sea salt.
  4. Saute until semi-translucent, about 10 minutes, stirring frequently. Deglaze the pan with the wine and scrape any bits from the bottom of the pan.
  5. Add the reserved fish stock, tomatoes, parsley, orange peel and saffron, if desired.
  6. Place over high heat, cover, and bring to a boil. Decrease the heat to maintain a simmer and cook for 15 minutes. Increase the heat to high.
  7. Add the remaining 1/4 cup olive oil, the remaining 1/2 teaspoon sea salt, fish, garlic, and cayenne pepper. Boil rapidly, uncovered, for 5 to 7 minutes, stirring occasionally.
  8. Remove the pot from the heat, add the mussels and lobster, cover, and let stand until the fish is cooked through and the mussels open, 2 to 4 minutes. Discard any unopened mussels.
  9. To serve: Set the broiler to high. Lightly rub the baguette slices on both sides with the garlic.
  10. Place the prepared bread slices on a half sheet pan and broil, 1 inch away from the broiler, for 1 to 2 minutes. Turn the slices over and broil for another 1 to 2 minutes. Top with Rouille, if desired, and serve with fish stew.
  11. Cook the bell pepper over a gas burner set to high, turning every few minutes, until the skin blackens and is thoroughly charred.
  12. Remove the pepper to a metal mixing bowl, cover with a spare pot lid, and cool for 5 minutes.
  13. Remove the blackened skin from the pepper by rubbing with a clean kitchen towel. Pull out the stem and seed cluster and discard along with the skin.
  14. Place the roasted and skinned pepper, garlic, chile, lemon juice, and salt in the bowl of a mini-food processor. Process until smooth, 1 to 2 minutes. Stop and scrape down the side of the bowl once or twice. With the food processor running, slowly drizzle in the olive oil until thick.
  15. Serve with fish stew.

Nutrition Facts

Calories268kcal
Protein33.27%
Fat27.65%
Carbs39.08%

Properties

Glycemic Index
72.47
Glycemic Load
13.04
Inflammation Score
-8
Nutrition Score
24.98913031039%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.15mg
Hesperetin
0.15mg
Naringenin
0.07mg
Apigenin
4.07mg
Luteolin
0.18mg
Isorhamnetin
1.07mg
Kaempferol
0.18mg
Myricetin
0.32mg
Quercetin
4.44mg

Nutrients percent of daily need

Calories:268.11kcal
13.41%
Fat:8.05g
12.38%
Saturated Fat:1.42g
8.86%
Carbohydrates:25.59g
8.53%
Net Carbohydrates:22.44g
8.16%
Sugar:6.41g
7.12%
Cholesterol:62.61mg
20.87%
Sodium:1105.43mg
48.06%
Alcohol:1.54g
100%
Alcohol %:0.42%
100%
Protein:21.78g
43.57%
Selenium:51.59µg
73.7%
Vitamin C:47.86mg
58.01%
Vitamin B12:2.93µg
48.8%
Manganese:0.95mg
47.33%
Vitamin K:47.62µg
45.35%
Copper:0.58mg
28.95%
Vitamin B3:5.31mg
26.54%
Phosphorus:236.68mg
23.67%
Folate:83.49µg
20.87%
Vitamin A:1037.43IU
20.75%
Vitamin B1:0.31mg
20.41%
Vitamin B6:0.39mg
19.71%
Iron:3.26mg
18.09%
Potassium:628.9mg
17.97%
Vitamin E:2.49mg
16.62%
Magnesium:61.02mg
15.25%
Vitamin B2:0.24mg
13.92%
Fiber:3.15g
12.6%
Zinc:1.86mg
12.4%
Vitamin D:1.76µg
11.72%
Vitamin B5:1.12mg
11.18%
Calcium:109.11mg
10.91%