Gaspesie Bouillabaisse

2 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

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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 0.2 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

per 1 serving (330 g)

Amount

% Daily Value

Calories

430

Fat

16 g

24 %

Saturated 3.1 g
+ Trans 0 g

15 %

Cholesterol

110 mg

Sodium

550 mg

23 %

Carbohydrate

28 g

9 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

24 g

Protein

39 g

Vitamin A

11 %

Vitamin C

16 %

Calcium

8 %

Iron

22 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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