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Bouillabaisse

Diabetic.Foodie's picture
Ingredients
  Olive oil 2 Tablespoon
  Onions 2 , finely chopped
  Garlic 4 Clove (20 gm), finely chopped
  Leeks 2 , finely chopped
  Fennel head 1 , finely chopped, fronds reserved
  Canned chopped tomatoes 400 Gram (Or Tinned)
  Fennel seeds 1 Teaspoon
  Tomato puree 1 Tablespoon
  Flat leaf parsley bunch 3⁄4 , separated into leaves and stalks
  Thyme sprig 2
  Bay leaves 2
  Fish bones 450 Gram
  Orange zest strip 2 (Pared From Orange)
  Fish stock 600 Milliliter
  Still mineral water 500 Milliliter
  Saffron strands 1⁄2 Teaspoon, soaked in a little warm water
  Warm water 1 Tablespoon (For Soaking Saffron Strands)
  Floury potatoes 4 Medium, peeled and halved
  Pernod 1 Tablespoon
  Freshly ground black pepper 1
  Red mullet 1 , scaled and filleted, each fillet halved, head and bones reserved
  Sea bass fillets 2 , halved (2 Pieces, 125 Gram Each)
  Monkfish fillet 225 Gram, cut into 4 centimeter chunks
  Mussels 450 Gram, cleaned (About 20 In Total)
  Raw tiger prawns 6 Large, shelled and deveined, shells reserved
Directions

Heat the olive oil in a large pan.
Add the onions, garlic, leeks and fennel and cook gently for 10 minutes or until the vegetables are soft, but not coloured, stirring occasionally.
Stir in the tomatoes, fennel seeds, tomato puree, parsley stalks, thyme and bay leaves, then add the reserved bones, if using, and the fish trimmings and prawn shells, stirring to coat.
Cook for a minute or so, stirring until everything is well combined, then add the orange zest and pour in the fish stock, mineral water and saffron mixture.
Bring to the boil, then reduce the heat and simmer gently, uncovered, for 30 minutes, skimming the surface occasionally to remove any froth.
Strain and return to the saucepan, discarding the bones and shells.
Add the potatoes to the fish broth and cook for 15 minutes.
Add the Pernod and season to taste with black pepper.
Return to a simmer, then add the red mullet and the sea bass fillets with the monkfish and mussels.
Bring back up to a simmer and add in the prawns.
Cover and cook for another 2 minutes or until the mussels have opened and the prawns have turned pink.
Using a slotted spoon, transfer the fish and shellfish to a warm serving platter and pour over the broth.
Roughly chop the parsley leaves and scatter on top to serve.

Recipe Summary

Difficulty Level: 
Medium
Cuisine: 
French
Course: 
Main Dish
Method: 
Boiled
Ingredient: 
Seafood
Interest: 
Healthy
Preparation Time: 
40 Minutes
Cook Time: 
90 Minutes
Ready In: 
130 Minutes
Servings: 
6

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