Light bouillabaisse
Nutrition per serving
The Provençal fish soup in a simplified, lighter version: several fish poached in a saffron broth with fennel and tomato. Briny and comforting, without the heaviness.
Preparation: 25 min | Cooking: 35 min | Servings: 6 | Difficulty: Medium
Estimate per portion: 240 kcal · 30 g protein · 12 g carbohydrate · 7 g fat
Ingredients
- 1 kg mixed fish
- 1 tin of chopped tomatoes
- 1 fennel bulb
- 2 onions
- 3 cloves of garlic
- 1 pinch of saffron
- 1 orange (zest)
Method
- Fry the onions, fennel and garlic.
- Add the tomatoes, saffron, orange zest and water.
- Simmer for 20 minutes to make the broth.
- Poach the fish for 8 to 10 minutes and serve with croûtons.
Nutritional benefits
The fish provides lean protein and omega-3, which are good for the heart and cholesterol, while the fennel and tomato add fibre and antioxidants. With no frying and no cream, this simplified bouillabaisse is still a complete, light dish with the taste of the sea. Naturally gluten-free.
Variations and substitutions
- With seafood (mussels, prawns).
- Served with a lighter rouille.
- With potatoes for a more filling dish.
- With a splash of pastis for fragrance (traditional).
Storage and making ahead
The broth keeps for 2 days and can be frozen; add the fish when reheating.
💡 Good to know
Add the fish according to how firm it is (the firmest first, the most delicate last) so that it stays whole.
Read also
Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes · lactose-free recipes.
The ingredients in this recipe: tomatoes · fennel · onions · garlic · saffron.
You might also like these recipes: Provençal cod with tomatoes and olives · Oven-baked sea bream with sunshine vegetables · Avocado, prawn and grapefruit salad.
