French Fish Soup (Bouillabaisse)
Healthy, because
Even smarter
Nutritional values
French fish soup is actually a rather simple dish, but its good ingredients are convincing: seawater fish is not only an excellent source of protein, but also provides more iodine than freshwater fish. iodine is an important component of thyroid hormones and is involved in energy metabolism.
You can refine the fish soup with finely chopped fennel - simply sauté it together with onion and garlic until transparent. And what tastes good with the French fish soup? A rustic baguette is a great choice and can be dipped in the sauce.
(Percentage of daily recommendation)
| Calorie | 231 cal. | (11 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.1 μg | (26 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 7.7 μg | (257 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,017 mg | (25 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 153 μg | (77 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 167 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the soup
- 300 grams fish fillets (such as monkfish, red mullet, halibut)
- 250 grams Shellfish (such as mussels, shrimp, squid)
- 3 garlic cloves
- 1 onion
- 1 can diced Tomatoes (400 grams)
- 5 grams Saffron
- 600 milliliters fish stock
- 150 milliliters white wine
- salt
- freshly ground peppers
- For the garnish
- 1 Tbsp chopped parsley
Preparation steps
Rinse fish and seafood, drain and cut into bite-size pieces. Peel garlic and onion and finely chop.
In a pan, heat oil and sauté garlic and onions until translucent. Add tomatoes and saffron. Mix in fish stock and white wine and season with salt and pepper. Boil briefly, reduce heat and simmer for about 8-10 minutes until fish is cooked. Serve immediately in bowls garnished with parsley.
