Indulge in the essence of Provence with our exquisite French Bouillabaisse. This iconic seafood stew hails from the coastal region of Marseille, where the freshest catches of the Mediterranean Sea are combined with aromatic herbs and spices to create a culinary masterpiece. Dive into a rich broth infused with saffron, tomatoes, and garlic, hosting a symphony of flavors from tender fish fillets, succulent shellfish, and an assortment of delectable seafood treasures. Accompanied by crusty bread and tangy rouille, each spoonful of our Bouillabaisse is a journey through the sun-kissed shores of Southern France. Immerse yourself in the culinary heritage of Provence with every spoonful of this time-honored delight.

Ingredients:

• 1 lb (450g) mixed fish fillets (such as cod, halibut, snapper), cut into chunks
• 1 lb (450g) mixed shellfish (such as shrimp, mussels, clams), scrubbed and cleaned
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 tomatoes, chopped
• 1 fennel bulb, thinly sliced
• 1 small leek, thinly sliced
• 1 small carrot, finely chopped
• 1/2 cup (120ml) white wine
• 4 cups (1 liter) fish stock or seafood broth
• A pinch of saffron threads
• 2 bay leaves
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 4 tablespoons olive oil
• Crusty bread and rouille (a garlicky saffron mayonnaise) for serving

Instructions:

1- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, garlic, fennel, leek, and carrot. Sauté until the vegetables are softened, about 5-7 minutes.

2- Stir in the chopped tomatoes and cook for another 2-3 minutes.

3- Pour in the white wine and let it simmer for a couple of minutes, allowing the alcohol to evaporate.

4- Add the fish stock or seafood broth to the pot. Stir in the saffron threads, bay leaves, and dried thyme. Season with salt and pepper to taste.

5- Bring the broth to a gentle simmer and let it cook for about 15-20 minutes to allow the flavors to meld together.

6- Carefully add the fish fillets to the pot, making sure they are submerged in the broth. Simmer for 5 minutes.

7- Next, add the shellfish to the pot, arranging them evenly. Cover the pot and cook for an additional 5-7 minutes, or until the shellfish have opened and the fish is cooked through.

8- Discard any unopened shellfish and bay leaves.

9- Taste the broth and adjust the seasoning if needed.

10- Ladle the Bouillabaisse into bowls and serve hot, accompanied by crusty bread and rouille.

Enjoy your homemade French Bouillabaisse, a true taste of the Mediterranean!

Nutritional Values:

Fish fillets (1 lb):

• Calories: 450
• Protein: 90g
• Fat: 10g
• Carbohydrates: 0g

benefits

• Excellent source of high-quality protein.
• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Good source of vitamins and minerals, such as vitamin D, vitamin B12, and selenium.

Mixed shellfish (1 lb):

• Calories: 400
• Protein: 80g
• Fat: 6g
• Carbohydrates: 16g

benefits

• Low in fat and calories.
• High in protein.
• Good source of vitamins and minerals, including iron, zinc, and vitamin B12.
• Contains omega-3 fatty acids, which promote heart health.

Onion:

• Calories: 44
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g

benefits

• Contains antioxidants that help reduce inflammation and protect against chronic diseases.
• Rich in vitamins C and B6, which support immune function and metabolism.
• May help lower blood sugar levels and improve heart health.

Garlic (3 cloves):

• Calories: 13
• Protein: 0.6g
• Fat: 0.03g
• Carbohydrates: 3g

benefits

• Contains compounds with potent medicinal properties, including allicin, which has antibacterial and antiviral properties.
• May help lower cholesterol levels and blood pressure.
• Has antioxidant properties that protect against cell damage and aging.

Tomatoes (2 medium):

• Calories: 44
• Protein: 2g
• Fat: 0g
• Carbohydrates: 10g

benefits

• Excellent source of vitamin C and other antioxidants, which boost immune function and protect against diseases.
• Rich in lycopene, a powerful antioxidant that may reduce the risk of certain cancers and promote heart health.
• Low in calories and high in water content, making them hydrating and beneficial for skin health.

Fennel bulb:

• Calories: 73
• Protein: 3g
• Fat: 0g
• Carbohydrates: 17g

benefits

• Rich in fiber, which aids digestion and promotes gut health.
• Contains antioxidants and anti-inflammatory compounds that may reduce the risk of chronic diseases.
• Good source of vitamin C, potassium, and folate.

Leek:

• Calories: 54
• Protein: 2g
• Fat: 0g
• Carbohydrates: 13g

benefits

• Low in calories and high in fiber, making them beneficial for weight management and digestion.
• Contains flavonoids and antioxidants that may reduce the risk of chronic diseases.
• Good source of vitamin K, which is essential for bone health and blood clotting.

Carrot:

• Calories: 25
• Protein: 0.6g
• Fat: 0.1g
• Carbohydrates: 6g

benefits

• Rich in beta-carotene, which is converted into vitamin A in the body and essential for vision health.
• Contains antioxidants that protect against cell damage and inflammation.
• Good source of fiber, promoting digestive health and aiding in weight management.

White wine (1/2 cup):

• Calories: 121
• Protein: 0.2g
• Fat: 0g
• Carbohydrates: 4g

benefits

• Contains antioxidants, such as resveratrol, which may protect against heart disease and promote longevity (in moderation).
• May improve heart health by increasing HDL (good) cholesterol levels and reducing LDL (bad) cholesterol levels.
• Adds flavor and depth to dishes without adding significant calories or fat.

Olive oil (4 tablespoons):

• Calories: 477
• Protein: 0g
• Fat: 54g
• Carbohydrates: 0g

benefits

• Rich in monounsaturated fats, which may lower the risk of heart disease and improve cholesterol levels.
• Contains antioxidants that reduce inflammation and protect against oxidative stress.
• Provides vitamin E, which is important for skin health and immune function.

Crusty bread (serving size dependent):

• Calories: Varies
• Protein: Varies
• Fat: Varies
• Carbohydrates: Varies

benefits

Rouille (serving size dependent):

• Calories: Varies
• Protein: Varies
• Fat: Varies
• Carbohydrates: Varies

benefits

Please note that these values are approximate and may vary based on factors such as specific ingredients, cooking methods, and serving sizes. Additionally, the nutritional values for crusty bread and rouille are highly variable and depend on the specific brands and recipes used.