Gaspesie Bouillabaisse

Gaspesie Bouillabaisse

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

8 servings
Preparation 10 min
Cooking 20 min

450 calories per serving 


Ingredients

3 tbsp olive oil   45 mL
1 onions   200 g
5 cloves garlic, minced    
1 stalk celery, minced   70 g
3 carrots, minced [optional]   300 g
1 leeks, minced [optional]   300 g
1 cup canned tomatoes (diced)   260 g
1 cup white wine   250 mL
1 cup water, or fish broth   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   360 g
1 tsp margarine non-hydrogenated   5 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

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

450

Fat

16 g

24 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

115 mg

Sodium

570 mg

24 %

Carbohydrate

32 g

11 %

Fibre

5 g

19 %

Sugars

4 g

Protein

39 g

Vitamin A

50 %

Vitamin C

20 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

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

More info


This recipe is in the following categories: Shellfish | Main courses/Entrées | Diabetes-friendly | High Fibre | High Iron | High Vitamin D | Low Calorie | Low Saturated Fat | Source of Omega-3

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