Bouillabaisse is a southern French stew of fish and shellfish seasoned with saffron. Serve with aioli or crème fraiche and croutons or a piece of wholemeal bread.
Why is eating fish and shellfish so beneficial?
Fish and shellfish are considered one of the healthiest food groups to include in your diet.
Here are the main reasons why:
Omega-3 fatty acids (EPA and DHA). This is probably the best known and most important reason.
Essential fatty acids. Our body cannot produce these fatty acids itself, so we must get them through our diet.
Brain development and function. Omega-3 is crucial for the normal development and function of the brain, both in fetuses, children and adults. They help preserve vision.
Cardiovascular health. They help reduce inflammation in the body, lower blood pressure, reduce the risk of blood clots and improve vascular health, which in turn reduces the risk of cardiovascular disease. They are mainly found in fatty fish such as salmon, mackerel, herring, sardines, halibut and cod.
High-quality protein. Seafood is an excellent source of high-quality protein, which is important for building and repairing the body’s cells and tissues, as well as for maintaining muscle mass. Protein is also satiating.
Vitamin D. Fatty fish in particular is one of the few natural sources of vitamin D in the diet. Vitamin D is essential for the body to absorb calcium and phosphorus, which is important for bones, teeth and the immune system.
Vitamin B12. Seafood is very rich in vitamin B12, which is important for the nervous system and the formation of red blood cells.
Vitamin A. Found in some fish and is important for vision, growth, skin and mucous membranes.
Vitamin E. An antioxidant that improves circulation.
Iodine. Seafood is an important source of iodine, which is needed for thyroid function and the production of hormones that regulate metabolism.
Selenium. This mineral works as an antioxidant in the body’s cells and immune system. Some studies suggest that selenium may have cancer-preventing properties.
Phosphorus. Important for bone structure and energy production.
Zinc. Important for immune function, wound healing, and growth.
4 servings
800 g white fish e.g. cod or 400 g white fish and 400 g salmon
500 g shrimp with shell
400-500 g pre-cooked mussels with shell
Olive oil
1 medium fennel
1 yellow onion
3 firm potatoes
2 carrots
1 red pepper
4 garlic cloves
2 tbsp tomato paste
1 packet saffron (0.5 g)
3 dl white wine
1 l water
1 vegetable stock cube
A few sprigs of fresh thyme (tie together with string)
1 tsp chili flakes
1 tsp salt
0.5 tsp black pepper
2 tbsp freshly squeezed orange juice
Chopped parsley
Peel and cut fennel, yellow onion, potatoes, carrots and peppers into 2×2 cm pieces.
Peel and chop the garlic finely.
Sauté the vegetables in a pot for a few minutes in plenty of olive oil. Add the tomato puree and sauté for a few more minutes.
Add the saffron, wine, water, broth, thyme, chili flakes, salt, pepper and cook slowly under the lid for 20-25 minutes.
While the pot is boiling, peel the shrimp, cut the fish into 2×2 cm pieces.
When the pot with vegetables is cooked, fish out the thyme, add the fish and simmer the soup for 4 minutes.
Squeeze in the orange juice, add the shrimp and mussels (the soup must not boil now, otherwise the shrimp will be tough).
Season with salt and pepper and top with parsley.
