Bulk up on Bouillabaisse.. a classic

Bouillabaisse a traditional fish stew From France, well Marseille to be exact, the dish has a complexity of flavours and is packed with omega 3, vitamins & minerals.

This classic rustic dish seems complex but it really isn’t. There are different variety of Bouillabaisse with clams,shellfish, mussels, shrimp, prawns & fish.. of course.

Traditionally fisherman stewed scorpion fish, sea robin and conger eel with mussels

Interesting fact – the earliest mention of Bouillabaisse is from ancient Greece. The ancient Greek people founded Marseille in 600BC they ate a simple fish stew called kakavia a dish similar to bouillabaisse.

The nutrient and vitamin content in bouillabaisse is very good. Also very high In omega 3 fatty acids. The broth is full of goodness. Its surprising to see just how much goodness is in this dish

Bouillabaisse is an excellent source of

-omega 3 fatty acids

– vitamin A

-Vitamins B3, B6, B12

-Vitamin K

– iron, magnesium

-copper

– selenium

-fiber

calcium

For the Bouillabaisse Broth
• 200ml Olive oil
• 2 Bulbs of fennel
• 2 Red pepper
• 10g Sea salt
• 20g Tarragon
• 4g Black pepper
• 1000g Fish bones
• 1000g Plum tomato
• 30g tomato paste
• 2 Pinches of saffron
• 2 Lemon
• 40g Butter

To plate

  • 1 plum tomato

  • 200g pollock

  • 200g sea-trout

  • 2 sardine fillets

  • 8 mussels

  • 2g basil 2g tarragon 2g chives

Method

  • To make the broth sweat off the fennel without colouring it. 3-4 minutes, add the red pepper, tarragon, sea salt & pepper cook for another 2 minutes. Add the fish bones and plum tomatoes & cover with water. Bring to a gently simmer.
  • Skim off any scum from the broth and add the Saffron and tomato paste. Bring back to a gentle simmer & cook for 1 hour 30 minutes until reduced by half
  • After 1 hour 30 minutes blend with a stick blender or put through a Thermo mix and blend to a smooth consistency. Pour through a fine sieve with 2 J cloths lined inside.
  • Add the lemon juice & butter and blend again. Pass through a fine sieve & chill until needed
  • For the sea-trout and pollock filet & cut into 50 g pieces and season with salt and pepper
  • Reheat 500ml of Bouillabaisse broth to a simmer
  • Add the mussels & poach for 3 minutes. Add the sea-trout & pollock and cook for 7-8 minutes
  • Add the sardines and cook for 2 minutes.
  • Serve instantly with the chopped herbs.

A good idea to be more organized with this is to have all ingredients prepped as we call it in the chef world ” mise en place ” which means preparation.

It’s important to have everything ready to go before you start cooking this way you have more fun & control over what you are doing

An example of what Mise en place looks like ..

All ingredients together. Weighed up & fish prepped, filleted & skinned

When it comes to fish you need a very sharp knife and pilars. For the mussels clean & tap them to see if they open. If they don’t then you should throw them away because the mussel is dead and has nothing to add to the flavour of the dish.

For videos on fishmongery or butchery i recommend Scott Rea on youtube. Very good.

I hope you’ve enjoyed reading this Classic french fish stew. Its truly delicious & has many good health benifits.

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Thanks for reading

Traditionally bouillabaisse with roullie croutes.

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