Provencal Fish Soup with Saffron Rouille

Dairy Free
Very Healthy
Health score
84%
Provencal Fish Soup with Saffron Rouille
4500 min.
8
537kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Provencal Fish Soup with Saffron Rouille. This delightful dish is not only a feast for the senses but also a healthy choice, boasting a remarkable health score of 84. Perfect for lunch or dinner, this soup is a heartwarming main course that brings the essence of Provence right to your table.

Imagine the aroma of fresh vegetables sautéed in extra-virgin olive oil, mingling with the delicate notes of saffron and herbes de Provence. The combination of tender fish, aromatic herbs, and a splash of dry white wine creates a rich, flavorful broth that is both comforting and nourishing. Each spoonful is a celebration of the sea, enhanced by the luxurious saffron rouille that adds a creamy, spicy kick to the dish.

With its dairy-free profile and a calorie count of just 537 per serving, this soup is a guilt-free indulgence that can be enjoyed by everyone. The recipe serves eight, making it an excellent choice for gatherings or family dinners. Plus, the preparation process allows you to immerse yourself in the art of cooking, transforming simple ingredients into a culinary masterpiece. So gather your loved ones, and let the warmth of this Provencal Fish Soup bring joy and comfort to your dining experience.

Ingredients

  •  crusty baguette cut into 3/4-inch-thick slices
  • medium carrots chopped
  • 0.3 teaspoon ground pepper 
  • large rib celery stalks chopped
  • pounds cod whole with heads), cleaned and rinsed well
  • cups wine dry white
  • large fennel bulb chopped for garnish, and bulb
  • large garlic clove finely chopped
  • tablespoon herbs de provence 
  • medium leek white green chopped ( and pale parts only)
  • 0.3 cup olive oil extra virgin extra-virgin
  • inch orange zest fresh
  • servings saffron threads 
  • 0.1 teaspoon saffron threads crumbled
  • tablespoons tomato paste 
  • cups tomatoes chopped
  • cups water 
  •  turkish bay leaf 

Equipment

  • bowl
  • baking sheet
  • oven
  • pot

Directions

  1. Wash leeks.
  2. Cook leeks, fennel bulb, carrots, celery, and garlic in oil with herbes de Provence, bay leaves, cayenne, saffron, 1 tablespoon salt, and 1/2 teaspoon pepper in an 8-quart heavy pot over medium heat, stirring occasionally, until softened, about 10 minutes.
  3. While vegetable mixture cooks, cut fish crosswise into 2- to 3-inch lengths.
  4. Add tomatoes, wine, and zest to vegetable mixture and bring to a boil, then boil 30 seconds.
  5. Add fish, water, and tomato paste and simmer, uncovered, stirring occasionally, until fish completely falls apart, about 30 minutes.
  6. Preheat oven to 350°F with rack in middle.
  7. Arrange baguette slices in 1 layer on a baking sheet and bake until golden brown and thoroughly dried, about 20 minutes.
  8. Force soup through food mill into a large heavy pot, discarding solids. Reheat soup over medium heat, stirring occasionally.
  9. Mound rouille on croutons and put 1 in bottom of each soup bowl.
  10. Pour soup around croutons.
  11. Soup, without rouille and croutons, can be made 2 days ahead and chilled, uncovered, until completely cooled, then covered. Reheat before serving.

Nutrition Facts

Calories537kcal
Protein46.93%
Fat25.97%
Carbs27.1%

Properties

Glycemic Index
65.95
Glycemic Load
15.33
Inflammation Score
-10
Nutrition Score
39.629565487737%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.32mg
Hesperetin
0.24mg
Naringenin
0.73mg
Apigenin
0.02mg
Luteolin
0.04mg
Kaempferol
3.38mg
Myricetin
0.23mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:537.03kcal
26.85%
Fat:14.11g
21.71%
Saturated Fat:2.22g
13.9%
Carbohydrates:33.12g
11.04%
Net Carbohydrates:28.56g
10.38%
Sugar:8.73g
9.7%
Cholesterol:189.94mg
63.31%
Sodium:502.59mg
21.85%
Alcohol:6.18g
100%
Alcohol %:1.05%
100%
Protein:57.36g
114.72%
Selenium:97.74µg
139.63%
Vitamin A:5656.54IU
113.13%
Vitamin B12:6.52µg
108.67%
Phosphorus:737.28mg
73.73%
Manganese:1.27mg
63.41%
Vitamin K:64.47µg
61.4%
Vitamin B6:0.76mg
38.11%
Potassium:1331.23mg
38.04%
Vitamin B3:6.45mg
32.27%
Folate:126.44µg
31.61%
Vitamin C:25.04mg
30.35%
Vitamin B1:0.43mg
28.53%
Magnesium:110.88mg
27.72%
Vitamin D:3.97µg
26.46%
Iron:4.63mg
25.73%
Calcium:253.17mg
25.32%
Vitamin E:3.69mg
24.59%
Zinc:3.23mg
21.52%
Fiber:4.56g
18.25%
Vitamin B2:0.31mg
18.08%
Copper:0.32mg
15.95%
Vitamin B5:1.04mg
10.41%
Source:Epicurious