This is a twist on a well-known Provence dish, Bouillabaisse, one of the most traditional French fish dishes. We have made this easier by not using so many variations of fish and shellfish, otherwise it takes a very long time to prepare. In the South of France, there are basically as many fish as you can include, along with squid and mussels, but not everyone likes such a large combination, which will often include bones as well!
An extremely healthy dish for all, low in carbohydrates and sugar (omit the bread accompaniment if you are watching carbs!) yet still so full of flavour.
Preparation Time: 15 minutes
Cooking Time: 45 minutes
- 4tbsp extra virgin olive oil
- 4 cloves garlic, sliced thinly
- 3 onions, peeled and diced
- 1 large fennel bulb, finely sliced or diced
- Grated zest of 2 lemons, plus juice of 1 lemon
- 1tsp salt
- 1 glass dry white wine
- 3 x 400g tinned tomatoes (try to get the chopped ones)
- 2tsp dried mixed herbs (Provence herbs are best)
- 2tsp fennel seeds
- ½tsp ground black pepper
- Selection of fresh herbs, such as rosemary and scented thyme (about 4 sprigs of each)
- 4 x fresh fish fillets, such as cod, approx. 125g each
- 8 very large prawns or shrimp (2 per person), peeled and deveined
- 1tsp turmeric (or a pinch of saffron strands, but these are expensive!)
- Heat oven to 180°C. This is to bake the fish. Place the fillets on some pieces of foil and drizzle with a little of the olive oil and place on a baking tray. Set aside.
- Take a large saucepan and add the remaining olive oil, over a medium heat. Toss in the garlic, sliced onions and fennel and cook gently until softened (should take around 8 minutes). Don’t allow it to burn as the garlic will take on a nasty taste.
- Add the glass of wine to the pan, stirring briskly. After about 2 minutes, the alcohol should have burned off and the pan will be deglazed.
- Tip in the tomatoes and all the remaining herbs, spices and lemon zest. Simmer the mixture for around 25 minutes. If by any chance the mixture starts to dry out, add some water.
- Meanwhile, season the fish with salt and pepper and place in the oven for about 10 minutes until cooked through and glistening.
- Drop the large prawns into the tomato stew and stir. Leave to cook for 5 minutes, then add the fish (without the foil!). Heat through for another minute or two, adjust seasoning, then serve in large bowls with crusty bread.
Nutrients per serving:
Calories 270, Carbohydrates 22g, Fibre 5g, Sugar 9g, Fat 9g (of which saturated 3g), Protein 30g, Sodium 702mg