Bouillabaisse Marseillaise

Bouillabaisse Marseillaise is a traditional Provençal fish stew that showcases the flavors of the Mediterranean with fresh seafood and aromatic herbs. This healthy dish is both comforting and nourishing, perfect for a light yet satisfying dinner.

Ingredients

• Olive oil - 2 tablespoons
• Leek - 1, sliced
• Garlic - 2 cloves, minced
• Tomato - 1, diced
• Fennel bulb - 1/2, sliced
• Fish stock - 500 ml
• Saffron threads - 1/4 teaspoon
• Orange zest - 1 teaspoon
• Bay leaf - 1
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• White fish (e.g., cod) - 200 grams, cut into chunks
• Mussels - 150 grams, cleaned
• Shrimp - 100 grams, peeled and deveined
• Fresh parsley - 2 tablespoons, chopped
• Lemon wedges - for serving

Steps

1. In a large pot, heat olive oil over medium heat. Add the sliced leek and minced garlic, and sauté until softened, about 5 minutes.
2. Stir in the diced tomato and sliced fennel, cooking for an additional 3-4 minutes until the vegetables are tender.
3. Pour in the fish stock, and add saffron, orange zest, bay leaf, salt, and black pepper. Bring to a simmer.
4. Add the white fish chunks to the pot and cook for about 5 minutes.
5. Next, add the mussels and shrimp, cover the pot, and cook for an additional 5-7 minutes, or until the mussels have opened and the shrimp are cooked through.
6. Remove the bay leaf from the stew and stir in the chopped parsley.
7. Serve the bouillabaisse hot with lemon wedges on the side.

Nutrition

• Calories: 380
• Protein: 35 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in protein, supporting muscle maintenance and repair.

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