Provencal Fish Stew
This is a simplified version of the classic Provencal fish stew known as bouillabaisse. Rouille sauce is a traditional accompaniment. Buy as wide a variety of fish as possible. Choose from cod, halibut, monkfish, whiting, mackerel or mullet.
- 2 lb mixed fish fillets skinned and cut into 2 inch pieces
- 6 tablespoons olive oil
- 2 large cloves garlic crushed
- 1 sprig fresh fennel bouquet garni
- 1 - 2 strips orange zest
- 1/2 pint dry white wine
- salt and freshly ground black pepper
- 2 onions thinly sliced
- 2 celery stalks sliced
- 4 to matoes skinned, deseeded and chopped
- 2 tablespoons tomato puree
- 2 pints fish stock or water
- pinch of powdered saffron optional
- 4 oz peeled prawns defrosted if frozen
- few cooked mussels shelled
- 6 slices French bread to serve
- chopped parsley to garnish
- 1 slice bread crusts removed, soaked in water
- 1 chilli deseeded and chopped
- 3 cloves garlic crushed
- 1 egg yolk
- 1/4 pint olive oil
- Place the fish in a large dish. Add 2 tablespoons olive oil, the garlic, fennel, bouquet garni and orange zest, then pour in the wine. Season well with salt and pepper, cover and leave to marinate at room temperature for about 1 hour, stirring occasionally.
- Heat 2 tablespoons of the olive oil in a large, heavy-based frying-pan or flameproof casserole, then add the onions and celery and fry gently for 5 minutes until onions are soft and lightly coloured then stir in the chopped tomatoes and the tomato puree and fry for a further 2 minutes, stirring constantly with a wooden spoon.
- Drain the fish and add the marinade to the pan. Stir in the fish stock and sprinkle in the powdered saffron, if using. Bring to boil, then simmer for 20 minutes.
- Meanwhile make the sauce: squeeze the bread dry and put it into a bowl with the chilli, garlic, egg yolk and a pinch of salt. Beat together with a little of the oil until well blended. Gradually whisk in the remaining oil and season to taste with salt and pepper. Transfer the sauce to a serving bowl, cover with cling film and set aside until it is required.
- Discard the fennel, bouquet garni and orange zest from the drained fish, then add the marinated fish pieces and any remaining juices to the pan. Bring to the boil and then simmer, uncovered, for about 15 minutes.
- Add the prawns and mussels. Simmer for a further 5 minutes or until the fish is still in pieces but flakes easily when it is tested with a fork.
- Meanwhile, fry the French bread in the remaining 2 tablespoons of oil until crisp.
- To serve: taste the stew and adjust seasoning, if necessary. Transfer to large, individual soup plates, sprinkle with parsley and serve at once. Serve the fried French bread and rouille sauce separately.
Calories: 775 kcal
Carbohydrates: 52 g
Protein: 48 g
Saturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 139 mg
Sodium: 989 mg
Potassium: 1235 mg
Fiber: 5 g
Sugar: 7 g
Vitamin A: 891 IU
Vitamin C: 31 mg
Calcium: 160 mg
Iron: 5 mg