Recipes · French · Soups and Broths
Bouillabaisse
One serving has 661 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (325%), manganese (153%), selenium (127%), phosphorus (78%), vitamin K (68%) and copper (67%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (624 g)
- Difficulty: Hard
- Diets: Pescatarian, Dairy-free, High protein
- Contains: celery, egg, fish, gluten, shellfish
Ingredients
- 80 g Sea bass, raw
- 40 g Shrimp, raw
- 60 g Mussels, raw
- 40 g Fennel bulb, raw
- 30 g Onions, raw
- 20 g Leeks, raw
- 80 g Tomatoes, canned, crushed
- 8 g Garlic, raw
- 35 g Olive oil
- 0.15 g Saffron
- 200 g Fish stock
- 1 g Lemon zest
- 0.3 g Bay leaves
- 1.2 g Salt
- 0.2 g Cayenne pepper
- 20 g Bread, French (baguette)
- 8 g Egg yolks, raw
Method
- Soften the fennel, onion and leek in half the olive oil for 8-10 minutes, then add the garlic and cook another minute.
- Add the crushed tomatoes, fish stock, saffron, bay leaf, orange zest and cayenne; bring to a boil and simmer 15 minutes to make a fragrant broth.
- Add the fish first, simmer 3-4 minutes, then add the shrimp and mussels and cook a further 4-5 minutes until the mussels open and the fish is just cooked through.
- Meanwhile whisk the egg yolk with the remaining olive oil, a little of the hot broth, and a pinch of extra saffron and cayenne to make a quick rouille; toast the bread.
- Season the soup with the salt, ladle over the toasted bread in bowls, and serve the rouille alongside to spread on the toast.
- The rouille contains a lightly cooked egg yolk; if serving to pregnant women, young children or the elderly, use a pasteurised egg or skip the rouille.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 661 kcal | 31% |
| Carbohydrates | 31.3 g | |
| Water | 502 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 40.4 g | 84% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2.1 g | |
| Methionine | 0.65 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 0.95 g | |
| Tyrosine | 0.82 g | |
| Valine | 1.2 g | |
| Histidine | 0.64 g | |
| Fat | 42.5 g | |
| Monounsaturated | 27.5 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0.72 g | |
| Eicosapentaenoic Acid (EPA) | 0.44 g | |
| Omega-6 | 4.1 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 201 mg | |
| Calcium | 215 mg | 21% |
| Copper | 0.6 mg | 67% |
| Iron | 6.5 mg | 36% |
| Magnesium | 111 mg | 36% |
| Manganese | 2.8 mg | 153% |
| Phosphorus | 546 mg | 78% |
| Potassium | 1,229 mg | 26% |
| Selenium | 70 µg | 127% |
| Sodium | 1,440 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 114 µg | 29% |
| Cobalamin (vitamin B12) | 7.8 µg | 325% |
| Choline | 195 mg | 46% |
| Vitamin A | 148 µg | 21% |
| Vitamin C | 25.8 mg | 34% |
| Vitamin D (D2 + D3) | 198 IU | 33% |
| Vitamin E | 8.1 mg | 54% |
| Vitamin K | 61 µg | 68% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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