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Gaspesie Bouillabaisse

1 Reviews
100% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Preparation : 10 min Cooking : 20 min
450 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

Ingredients

3 tbsp olive oil 45 mL
1 onions 200 g
5 cloves garlic, minced
1 stalk celery, minced 70 g
1 cup canned tomatoes (diced) 260 g
1 cup white wine 250 mL
1 cup water 250 mL
1 tsp salt 5 g
1/4 tsp ground pepper 1 g
1 bay leaf 0.1 g
1 sprig fresh thyme 0.4 g
1/4 tsp fennel seeds, ground 0.4 g
1 pinch saffron powder 0.1 g
3 sole fillets, cut into chunks 460 g
460 g salmon fillet, cut into chunks
4 mackerel fillets, cut into chunks 400 g
40 shrimp, small 220 g
2 potatoes, cooked and cut in 0.5cm slices 400 g
8 slices gluten-free bread
1 tsp margarine non-hydrogenated 5 g
3 carrots, minced [optional] 300 g
1 leeks, minced [optional] 300 g
2 tbsp Italian parsley, fresh, chopped [optional] 10 g

Method

  1. Heat oil in a large saucepan. Add the onion, garlic, celery, carrots and leeks. Cook 5 minutes.
  2. Add the tomatoes, wine, water or fish broth, seasoning and saffron. Add the firmest fish and the shrimp, then cover. Bring to a boil, cook 5 minutes.
  3. Now add the other fish, bring to a boil, cook 5 more minutes or until the fish becomes soft or loses its transparency. Add water if required. Avoid overcooking.
  4. Add the cooked potatoes to the bouillabaisse. Mix the margarine and garlic, toast the bread and spread this mixture on it.
  5. Garnish with parsley and serve immediately with the garlic toast.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

450

Fat

16 g

24 %

Saturated 3.1 g
+ Trans 0 g

15 %

Cholesterol

110 mg

Sodium

570 mg

24 %

Carbohydrate

32 g

11 %

Fibre

5 g

19 %

Sugars

4 g

Protein

39 g

Vitamin A

52 %

Vitamin C

21 %

Calcium

9 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Saturated Fat
Source of  :
Calcium, Copper, Folacin, Omega-3, Vitamin C, Vitamin K
Good source of  :
Fibre, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Zinc
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 4 ½
Fats 2

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again