Name: Bouillabaisse
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 4
Ingredients: 1 sweet potato, peeled and cubed (200g); 1 carrot, diced small (100g); 1 fish stock cube, dissolved in 600 ml water; half bulb fennel, sliced (175g); 1 yellow pepper, sliced (140g); 1 leek, chopped (150g); tiny pinch turmeric (for colour, cheaper than traditional saffron); good pinch white pepper; 2 cloves garlic, crushed; 2 tsp sunflower oil; 4 x bream fillets (90g each), cut in half to give 8 pieces; 150g pack cooked, peeled king prawns; 150g pack cooked, chilled mussel meat; 2 large tomatoes, skinned, seeds removed and chopped small (100g flesh); 1 tbsp finely chopped parsley; good grind black pepper

A hearty Mediterranean seafood soup, packed with vegetables and garlic. A satisfying meal in a bowl.

Serves

Prep

15 minutes

Cook

20 minutes

Nutritional Information:

Each 500g serving contains (excludes serving suggestion)

KCal: 280
Carbs: 20.0g
Fibre: 6.7g
Protein: 31.5g
Fat: 6.7g
(Low)
Saturates: 0.6g
(Low)
Sugars: 8.8g
(Low)
Salt: 1.5g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

1 sweet potato, peeled and cubed (200g)
1 carrot, diced small (100g)
1 fish stock cube, dissolved in 600 ml water
half bulb fennel, sliced (175g)
1 yellow pepper, sliced (140g)
1 leek, chopped (150g)
tiny pinch turmeric (for colour, cheaper than traditional saffron)
good pinch white pepper
2 cloves garlic, crushed
2 tsp sunflower oil
4 x bream fillets (90g each), cut in half to give 8 pieces
150g pack cooked, peeled king prawns
150g pack cooked, chilled mussel meat
2 large tomatoes, skinned, seeds removed and chopped small (100g flesh)
1 tbsp finely chopped parsley
good grind black pepper

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Method

Step 1

Add sweet potato and carrot to a pan with the stock, bring to the boil, then turn down the heat, cover, and simmer 7 minutes.

Step 2

Add the fennel, yellow pepper, leek, turmeric, white pepper and garlic, mix, then cover and simmer for a further 5 minutes.

Step 3

Meanwhile add 1 tsp of oil to a large non-stick frying pan over a medium-high heat. Once the pan is hot, add 4 pieces of fish, fillet skin-side down and cook for 2-3 minutes. Turn them over and cook another 1-2 minutes. Place on a hot plate and cook the remaining fish fillets with another tsp of oil - if you have a big enough pan you can do in one batch.

Step 4

Add the mussels and prawns to the vegetables and stock, bring to the boil and cook for 2 minutes

Step 5

Divide the vegetables, prawns, mussels and broth between 4 bowls. Place the fish fillets on top, sprinkle with parsley, chopped tomato flesh and a sprinkle of black pepper and serve.

Recipe tips

Bouillabaisse was traditionally made with leftover fish - whatever was in season - so virtually any fish works.
To peel tomatoes, dip them in boiling water for 1 minute and the peel is easy to remove.

Bouillabaisse

Nutritional Information:

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

Step 5

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