Bouillabaisse
SuperfoodExceptional nutritional value
French fish stew.
Bouillabaisse is a fish stew from Marseille: several kinds of fish and shellfish poached in a broth of olive oil, tomato, fennel, garlic, orange zest and saffron, served with toasted bread and rouille. It is high in protein and low in fat; the fish are mostly lean white fish, so it has much less omega-3 than salmon or sardines. Rouille, a garlic and olive oil sauce, adds a lot of fat, so spread it thinly.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 2g | 2.9% |
| Carbs | 4g | 1.3% |
| Simple Sugars | 1.4g | Estimate |
| Complex Carbs | 2.6g | Estimate |
| Water | 82g | 3.3% |
| Calories | 75 | 3.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.34 | g | 1.7% |
| Monounsaturated | 0.94 | g | 3.8% |
| Polyunsaturated | 0.57 | g | 4.4% |
| Omega-3 | 0.171 | g | Estimate |
| EPA | 23 | mg | 2.6% |
| DHA | 46 | mg | 5.1% |
| Omega-6 | 0.399 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.65 | mg |
| Vitamin E | 0.71 | mg |
| Selenium | 11.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 20.7 | mcg | 2.3% |
| vitamin B1 | 0.041 | mg | 3.4% |
| vitamin B2 | 0.052 | mg | 4.0% |
| vitamin B3 | 0.958 | mg | 6.0% |
| vitamin B6 | 0.098 | mg | 5.8% |
| vitamin B9 | 8.91 | mcg | 2.2% |
| vitamin B12 | 0.848 | mcg | 35.3% |
| vitamin C | 2.65 | mg | 2.9% |
| vitamin D | 0.991 (40 IU) | mcg | 6.6% |
| vitamin E | 0.706 | mg | 4.7% |
| vitamin K | 9.92 | mcg | 8.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.9 | mg | 1.9% |
| iron | 0.443 | mg | 2.5% |
| magnesium | 16.7 | mg | 4.2% |
| phosphorus | 95.3 | mg | 13.6% |
| potassium | 230 | mg | 8.8% |
| sodium | 301 | mg | 13.1% |
| zinc | 0.3 | mg | 2.7% |
| copper | 0.067 | mg | 7.4% |
| manganese | 0.219 | mg | 9.5% |
| selenium | 11.9 | mcg | 21.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 275 | mg | 39.3% | 138% |
| Isoleucine | 459 | mg | 32.8% | 122% |
| Leucine | 815 | mg | 29.9% | 107% |
| Lysine | 888 | mg | 42.3% | 148% |
| Methionine | 401 | mg | 38.2% | 139% |
| Phenylalanine | 749 | mg | 42.8% | 146% |
| Threonine | 435 | mg | 41.4% | 139% |
| Tryptophan | 113 | mg | 40.4% | 137% |
| Valine | 512 | mg | 28.1% | 102% |
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Allergens
Recipe
See full recipeIngredients
- Mixed white fish (snapper, sea bass, monkfish) 600 g
- Mussels 300 g
- Shrimp 200 g
- Fennel bulb 1
- Tomatoes 4, chopped
- Onion 1
- Leek 1
- Garlic 4 cloves
- Saffron 1 large pinch
- Orange zest 1 strip
- Olive oil 4 tbsp
- Fish stock 1.2 litres
- Bay leaf and thyme 1 each
- Salt and black pepper to taste
- Baguette and rouille to serve
Instructions
- 1
Sauté the chopped onion, sliced fennel, leek and garlic in olive oil until soft.
- 2
Add the tomatoes, saffron, orange zest, bay leaf and thyme and cook 5 minutes.
- 3
Pour in the fish stock, bring to a boil and simmer 20 minutes to build a rich, aromatic broth; season well.
- 4
Add the firmest fish first and poach 5 minutes, then add the more delicate fish and the shrimp.
- 5
Add the mussels, cover and cook 4 to 5 minutes until they open and the fish is just cooked through.
- 6
Discard any unopened mussels and check the seasoning.
- 7
Serve the broth and seafood in wide bowls with toasted baguette spread with rouille.