Zesty Provençale Bouillabaisse with Pistou

Gluten Free
Dairy Free
Health score
31%
Zesty Provençale Bouillabaisse with Pistou
68 min.
4
348kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.1 teaspoon pepper black
  • 28 ounce canned tomatoes diced canned
  • 0.8 cup celery chopped ( 2 stalks)
  • ounce bottled clam juice 
  • 0.5 cup less-sodium chicken broth dry white fat-free
  • cup less-sodium chicken broth fat-free
  • 0.5 teaspoon fennel seeds 
  • 0.5 cup basil leaves fresh loosely packed
  •  garlic cloves minced
  •  garlic cloves peeled halved
  • ounces halibut fillet cut into pieces
  • teaspoon olive oil 
  • tablespoons olive oil 
  • cups onion chopped ( 1 large)
  •  orange rind strips ()
  •  chile dried red hot
  • 0.1 teaspoon saffron threads 
  • 0.1 teaspoon salt 
  • ounces sea scallops 
  • ounces shrimp deveined peeled
  •  thyme sprig 
  •  allspice whole

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • dutch oven
  • cheesecloth

Directions

  1. Place first 5 ingredients on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely.
  2. Heat 1 teaspoon oil in a large Dutch oven coated with cooking spray over medium-high heat.
  3. Add onion and celery; saut 3 minutes or until tender.
  4. Add garlic; saut 1 minute.
  5. Add wine, and cook 1 to 2 minutes or until liquid evaporates, scraping pan to loosen browned bits.
  6. Add cheesecloth bag, tomatoes, and next 4 ingredients; bring to a boil. Reduce heat to low, and simmer, uncovered, 35 minutes.
  7. While stew simmers, combine basil and next 4 ingredients in a food processor; process until smooth. Spoon pistou into a small bowl; set aside.
  8. Remove cheesecloth bag from stew, and discard. Bring stew to a boil. Stir in fish and scallops; cover and cook 2 minutes. Stir in shrimp; cover and cook 3 minutes or until seafood is done. Ladle soup into bowls, and top with pistou.

Nutrition Facts

Calories348kcal
Protein29.87%
Fat33.54%
Carbs36.59%

Properties

Glycemic Index
109.75
Glycemic Load
6.13
Inflammation Score
-9
Nutrition Score
25.110434905342%

Flavonoids

Apigenin
0.56mg
Luteolin
0.34mg
Isorhamnetin
4.01mg
Kaempferol
0.58mg
Myricetin
0.07mg
Quercetin
16.37mg

Nutrients percent of daily need

Calories:347.76kcal
17.39%
Fat:13.53g
20.81%
Saturated Fat:1.94g
12.15%
Carbohydrates:33.2g
11.07%
Net Carbohydrates:26.57g
9.66%
Sugar:14.47g
16.08%
Cholesterol:99.51mg
33.17%
Sodium:1154.13mg
50.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.11g
54.22%
Vitamin C:37.8mg
45.82%
Phosphorus:449.75mg
44.98%
Selenium:29.11µg
41.58%
Vitamin B6:0.77mg
38.73%
Potassium:1252.31mg
35.78%
Vitamin K:36.05µg
34.33%
Manganese:0.66mg
33.05%
Copper:0.65mg
32.58%
Vitamin B3:6.39mg
31.95%
Vitamin E:4.57mg
30.48%
Fiber:6.63g
26.53%
Magnesium:93.29mg
23.32%
Iron:3.83mg
21.25%
Vitamin B12:1.25µg
20.91%
Folate:69.33µg
17.33%
Vitamin A:859.3IU
17.19%
Vitamin B1:0.25mg
16.49%
Calcium:160.23mg
16.02%
Vitamin D:2µg
13.32%
Zinc:1.96mg
13.07%
Vitamin B2:0.19mg
11.43%
Vitamin B5:1.14mg
11.4%
Source:My Recipes