Recipes · French · Soups and Broths
Bourride
One serving has 634 kcal and 33 g protein, and at least a fifth of a woman's daily need of selenium (122%), cobalamin (89%), phosphorus (66%), vitamin K (59%), niacin (55%) and pyridoxine (54%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (531 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, celery, egg, fish, sulphite
Ingredients
- 100 g Monkfish, raw
- 60 g Sea bream, raw
- 20 g Leeks, raw
- 30 g Fennel bulb, raw
- 20 g Onions, raw
- 9 g Garlic, raw
- 40 g Olive oil
- 40 g Wine, white
- 200 g Fish stock
- 0.3 g Bay leaves
- 0.5 g Lemon zest
- 1 g Salt
- 10 g Egg yolks, raw
Method
- Soften the leek, fennel and onion in a little of the olive oil, then add half the garlic, the wine, fish stock, bay leaf and orange zest; simmer 15 minutes.
- Add the fish pieces and poach gently for 6-8 minutes until just cooked through; lift out the fish and vegetables and keep warm, reserving the broth.
- Make an aioli by whisking the egg yolk with the remaining garlic, then slowly whisking in the remaining olive oil until thick.
- Off the heat, whisk a ladleful of the hot broth into the aioli to loosen it, then whisk this mixture back into the rest of the broth to thicken it slightly; do not let it boil again or it may split.
- Season with the salt, return the fish to the broth, and serve hot, traditionally with croutons.
- The aioli contains a raw egg yolk; use a pasteurised egg if serving to pregnant women, young children or the elderly.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 634 kcal | 30% |
| Carbohydrates | 12.4 g | |
| Water | 428 mL | |
| Fiber | 1.9 g | 7% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.81 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.96 g | |
| Valine | 1.5 g | |
| Histidine | 0.82 g | |
| Fat | 47.2 g | |
| Monounsaturated | 31.2 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 0.53 g | |
| Eicosapentaenoic Acid (EPA) | 0.25 g | |
| Omega-6 | 4.4 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 165 mg | |
| Calcium | 160 mg | 16% |
| Copper | 0.25 mg | 28% |
| Iron | 2.6 mg | 15% |
| Magnesium | 56.7 mg | 18% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 459 mg | 66% |
| Potassium | 1,012 mg | 22% |
| Selenium | 67.2 µg | 122% |
| Sodium | 860 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 64.6 µg | 16% |
| Cobalamin (vitamin B12) | 2.1 µg | 89% |
| Choline | 150 mg | 35% |
| Vitamin A | 100 µg | 14% |
| Vitamin C | 12.1 mg | 16% |
| Vitamin D (D2 + D3) | 50 IU | 8% |
| Vitamin E | 7 mg | 46% |
| Vitamin K | 53.2 µg | 59% |
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
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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