The Ultimate Sea Food Soup

Dairy Free
Very Healthy
Health score
71%
The Ultimate Sea Food Soup
135 min.
6
1301kcal

Suggestions

Ingredients

  • 18 slices baguette (1/)
  •  bay leaves 
  • 0.5 teaspoon cayenne 
  • 0.5 teaspoon cayenne pepper 
  • cups cooking wine dry white
  •  crabs blue
  • small fennel bulb halved
  • cup flat-leaf parsley fresh plus more for garnish chopped
  • servings parsley leaves fresh chopped for garnish
  • 0.5 head garlic 
  •  garlic cloves 
  • 0.5  juice of lemon juiced
  • 1.5 pounds shrimp 
  •  leek halved
  •  optional: lemon juiced halved
  •  lobster claws 
  •  lobster tail pieces 
  • cup mayonnaise 
  • 0.5 cup olive oil extra-virgin
  • servings olive oil extra-virgin
  • 0.5  onion 
  •  orange zest peeled
  •  bell pepper red peeled seeded coarsely chopped
  • pinch saffron threads 
  • pounds sea bass black
  • servings sea salt and pepper black freshly ground
  •  thyme sprigs fresh
  • medium tomatoes coarsely chopped
  • cups water cold

Equipment

  • food processor
  • bowl
  • ladle
  • oven
  • knife
  • pot

Directions

  1. Watch how to make this recipe.
  2. To make the fish stock, hack up the crabs with a large sharp knife and put them into a big stockpot. Peel and de-vein the shrimp and put the shells into the pot (reserve the shrimp for later).
  3. Add the fish bones on top.
  4. Add lemon and lemon juice, bay leaves, fennel, strip of orange zest, parsley, and thyme.
  5. Add the tomatoes, squeezing as you add them.
  6. Add garlic, leek, onion, water, and wine. Season with sea salt and freshly ground pepper and a pinch of cayenne.
  7. Place over a medium heat. Simmer gently for 30 minutes, stirring occasionally, but don't let it boil. Skim and discard the fish foam that rises to the surface.
  8. Remove from heat.
  9. Put the lobster claws into a large cast iron serving pot and strain the stock over them.
  10. Turn the temperature up and simmer for 5 minutes.
  11. Add a splash of olive oil and a pinch of saffron. Lastly add the reserved shrimp and lobster tails, and cook for 3 minutes.
  12. Add large bite sized pieces of sea bass and cook for 3 minutes.
  13. Place pieces of seafood in a big soup bowl. Put a spoonful of Rouille on Croutons and ladle soup on top.
  14. To make the rouille, put the red pepper, garlic, mayonnaise, saffron, cayenne, and lemon juice in a food processor. Pulse the mixture until combined and smooth. Season with sea salt and freshly ground black pepper.
  15. Preheat oven to 400 degrees F.
  16. To make the croutons lightly brush the baguette slices with olive oil and bake until crisp, about 10 minutes.

Nutrition Facts

Calories1301kcal
Protein37.43%
Fat42.15%
Carbs20.42%

Properties

Glycemic Index
111.88
Glycemic Load
35.27
Inflammation Score
-10
Nutrition Score
62.027390853218%

Flavonoids

Malvidin
0.05mg
Catechin
0.62mg
Epicatechin
0.44mg
Eriodictyol
4.39mg
Hesperetin
5.7mg
Naringenin
0.72mg
Apigenin
30.22mg
Luteolin
1.11mg
Isorhamnetin
0.46mg
Kaempferol
0.75mg
Myricetin
2.34mg
Quercetin
2.62mg

Nutrients percent of daily need

Calories:1300.8kcal
65.04%
Fat:57.64g
88.67%
Saturated Fat:9.35g
58.41%
Carbohydrates:62.83g
20.95%
Net Carbohydrates:56.73g
20.63%
Sugar:10.61g
11.79%
Cholesterol:605.69mg
201.9%
Sodium:1828.77mg
79.51%
Alcohol:8.24g
100%
Alcohol %:0.88%
100%
Protein:115.19g
230.37%
Vitamin K:340.47µg
324.26%
Selenium:216.14µg
308.77%
Vitamin B12:17.8µg
296.67%
Copper:2.61mg
130.31%
Phosphorus:1286.56mg
128.66%
Vitamin C:75.28mg
91.24%
Vitamin B3:15.24mg
76.18%
Vitamin B6:1.5mg
74.97%
Magnesium:291.51mg
72.88%
Zinc:10.17mg
67.81%
Vitamin B1:0.99mg
66.13%
Potassium:2143.12mg
61.23%
Vitamin A:2992.92IU
59.86%
Folate:229.45µg
57.36%
Manganese:1.1mg
55.2%
Iron:9.42mg
52.34%
Vitamin B5:4.8mg
48.03%
Calcium:425.13mg
42.51%
Vitamin E:6.1mg
40.64%
Vitamin B2:0.6mg
35.32%
Fiber:6.11g
24.43%