Bouillabaisse Americaine

Recipe Ingredients

		Olive oil cooking spray - as needed
2		Garlic cloves - chopped (large)
1		Onion - (6 oz) - chopped
2		Leeks - (12 oz) - washed well, and
		Thinly sliced, white part and 1" green
2		Tomatoes - (12 oz) peeled - cubed (medium)
2 tablespoons	30ml	Minced flat-leaf parsley
1 teaspoon	5ml	Minced fresh thyme
		= (or 1/4 tspn crushed dried thyme)
1 teaspoon	5ml	Minced fresh rosemary
		= (or 1/4 tspn crushed dried rosemary)
1		Bay leaf
1/2 teaspoon	2.5ml	Crushed saffron - (optional)
1		Orange rind - (abt 3") - white pith removed
1/4 teaspoon	1.3ml	Fennel seeds - crushed
1/8 teaspoon	0.6ml	Freshly-ground black pepper
1/8 teaspoon	0.6ml	Crushed dried red pepper flakes
1 lb	454g / 16oz	Firm-fleshed fish - cut 1 1/2" cubes
		= (such as haddock, red snapper or cod)
3 cups	711ml	Fish Stock - (see recipe)
		= (or use half clam juice and half water)
		Juice of 1 lemon
		Boiling water to cover fish - if needed
1 lb	454g / 16oz	Cleaned soft-fleshed fish - cut 1 1/2" cubes
		= (such as sole, perch, or mullet)
1/4 lb	113g / 4oz	Medium shrimp - shelled, deveined
1 lb	454g / 16oz	Mussels - washed, debearded
1 lb	454g / 16oz	Cleaned cockles
		= (or very small variety clams)
1		French baguette - cut 1/2" slices,
		And toasted
		Extra minced flat-leaf parsley - for garnish

Recipe Instructions

Lightly coat a large, stove-to-table pot with cooking spray. Add the garlic, onions and leeks. Saute slowly for 6 minutes, stirring occasionally, until soft. Add the tomatoes and cook 5 minutes. Add the parsley, thyme, rosemary, bay leaf, saffron, orange rind, fennel seed, pepper, and dried red pepper flakes and stir.

Lay the firm fish in a layer over the vegetables and cover with fish stock and lemon juice. Add boiling water if fish is not covered. Cover pot and bring to boil. Uncover and boil for 4 minutes. Add the soft-fleshed fish and shrimp. Simmer for 2 minutes. Add the cleaned mussels and cockles. Cover and simmer until they are open. Discard any that do not open.

To serve arrange fish and shell fish in heated individual soup bowls. Discard bay leaf. Ladle fish broth into the bowls. Top each serving with a toast round and extra parsley. Place remaining toast in a bread basket. Pass the Rouille separately to spoon onto hot soup.

This recipe yields 6 servings.

Exchanges Per Serving: 5 Very Lean Protein, 2 1/2 Carbohydrate (1 1/2 bread starch, 2 vegetable).

Nutrition Facts: 360 calories (10% calories from fat), 42 g protein, 4 g total fat (0.9 g saturated fat), 36 g carbohydrate, 3 g dietary fiber, 121 mg cholesterol, 174 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

Rating

Average rating:

8 (1 votes)

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