Discover how to make Blaff de Poisson, a delicious fish stew cooked in a rich broth with a blend of spices, fresh vegetables, and aromatic herbs. Perfect for a hearty meal, this traditional dish brings together vibrant flavors and is sure to impress your family and friends. Follow our easy recipe to create this mouthwatering fish dish that's full of taste and comfort.
Ingredients:
- 1 lb (450 g) firm white fish (such as cod or snapper), cut into chunks
- 2 tbsp vegetable oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 medium tomatoes, diced
- 1 carrot, sliced
- 2 potatoes, peeled and cubed
- 1 cup fish stock or water
- 1 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp paprika
- 1/2 tsp ground turmeric
- 1/2 tsp cayenne pepper (optional, for heat)
- 1 bay leaf
- 1 tsp dried thyme or fresh thyme sprigs
- Salt and black pepper to taste
- 2 tbsp fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions:
Prepare the Fish:
- Rinse the fish pieces and pat them dry with paper towels. Season with salt and black pepper.
Cook the Vegetables:
- Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant, about 3-4 minutes.
- Add the bell pepper, tomatoes, carrot, and potatoes. Cook for another 5 minutes, stirring occasionally.
Add Spices and Broth:
- Stir in the tomato paste, cumin, paprika, turmeric, and cayenne pepper (if using). Cook for 1-2 minutes to release the flavors.
- Pour in the fish stock or water and add the bay leaf and thyme. Bring to a boil, then reduce the heat and simmer for about 15 minutes, or until the vegetables are tender.
Cook the Fish:
- Gently add the fish chunks to the pot. Simmer for another 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
Finish and Serve:
- Adjust the seasoning with salt and pepper if needed. Remove the bay leaf and thyme sprigs.
- Garnish with fresh parsley and serve with lemon wedges on the side.
Enjoy your Blaff de Poisson with crusty bread or over rice for a satisfying meal!
Nutritional Values
White Fish (e.g., Cod, Snapper)
- Calories: 82
- Protein: 18 g
- Fat: 0.7 g
- Carbohydrates: 0 g
- Omega-3 Fatty Acids: Varies by type
Benefits:
- High in lean protein, which supports muscle health and repair.
- Rich in essential omega-3 fatty acids, which promote heart health and reduce inflammation.
- Low in fat and calories, making it a heart-healthy option.
Vegetable Oil
- Calories: 120
- Fat: 14 g (mostly unsaturated)
- Carbohydrates: 0 g
- Protein: 0 g
Benefits:
- Provides essential fatty acids and vitamin E.
- Helps in the absorption of fat-soluble vitamins (A, D, E, and K).
- Use in moderation to maintain heart health.
Onion
- Calories: 44
- Protein: 1 g
- Fat: 0.1 g
- Carbohydrates: 10 g
- Fiber: 1.9 g
Benefits:
- Rich in antioxidants and vitamins (C and B6), which support immune function and overall health.
- Contains sulfur compounds that have anti-inflammatory properties.
- Provides dietary fiber, which aids in digestion.
Garlic
- Calories: 4
- Protein: 0.2 g
- Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0.1 g
Benefits:
- Contains allicin, which has antimicrobial and anti-inflammatory properties.
- May help reduce blood pressure and cholesterol levels.
- Supports immune function and overall health.
Bell Pepper
- Calories: 24
- Protein: 1 g
- Fat: 0.2 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Vitamin C: 159% of Daily Value (DV)
Benefits:
- High in vitamin C, which boosts the immune system and improves skin health.
- Contains antioxidants like carotenoids, which protect against cellular damage.
- Low in calories and high in fiber, which supports digestive health.
Tomatoes
- Calories: 22
- Protein: 1 g
- Fat: 0.2 g
- Carbohydrates: 5 g
- Fiber: 1.5 g
Benefits:
- Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and heart disease.
- Contains vitamins C and A, which support skin health and immune function.
- Low in calories and high in water content, which helps with hydration.
Carrot
- Calories: 25
- Protein: 0.5 g
- Fat: 0.1 g
- Carbohydrates: 6 g
- Fiber: 1.7 g
- Vitamin A: 184% of DV
Benefits:
- Excellent source of vitamin A, which supports vision and skin health.
- Contains antioxidants like beta-carotene that may reduce the risk of chronic diseases.
- Provides dietary fiber for healthy digestion.
Potatoes
- Calories: 110
- Protein: 3 g
- Fat: 0.2 g
- Carbohydrates: 26 g
- Fiber: 2 g
Benefits:
- Good source of vitamins C and B6, potassium, and fiber.
- Provides energy through complex carbohydrates.
- Supports heart health and digestion.
Fish Stock
- Calories: 15
- Protein: 3 g
- Fat: 0 g
- Carbohydrates: 0 g
Benefits:
- Provides a low-calorie base rich in minerals and gelatin, which supports joint health.
- Enhances flavor without adding excessive calories or fat.
Tomato Paste
- Calories: 13
- Protein: 0.5 g
- Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 0.5 g
Benefits:
- Concentrated source of lycopene and antioxidants.
- Adds rich flavor and color to dishes with minimal calories.
Spices (Cumin, Paprika, Turmeric, Cayenne Pepper)
Nutritional Values (varies by type and amount used)
Benefits:
- Cumin: Aids digestion, provides iron, and has antioxidant properties.
- Paprika: Rich in vitamins A and E, supports eye health, and adds flavor.
- Turmeric: Contains curcumin, known for its anti-inflammatory and antioxidant benefits.
- Cayenne Pepper: Contains capsaicin, which boosts metabolism and may aid in weight loss.
Bay Leaf
- Calories: 3
- Protein: 0.1 g
- Fat: 0 g
- Carbohydrates: 0.7 g
Benefits:
- Contains antioxidants and compounds that aid digestion.
- Adds subtle flavor to dishes.
Thyme
- Calories: 3
- Protein: 0.1 g
- Fat: 0.1 g
- Carbohydrates: 0.6 g
Benefits:
- Rich in vitamins C and A, and has antimicrobial and anti-inflammatory properties.
- Enhances flavor without extra calories or sodium.
Parsley
- Calories: 1
- Protein: 0.1 g
- Fat: 0 g
- Carbohydrates: 0.2 g
- Vitamin C: 7% of DV
Benefits:
- Provides vitamins A and C, which support immune function and skin health.
- Contains antioxidants and aids in digestion.
Note: Nutritional values are approximate and can vary based on the specific product and preparation methods used.
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