Healthy Bouillabaisse (Fish Stew)

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Healthy Bouillabaisse (Fish Stew)
Serves: 4
 
In Paris, the French are known to prepare their fish stew based on butter and cream. This version is more of a Mediterranean-style fish stew using heart-healthy and anti-inflammatory ingredients, such as olive oil and omega-3 fatty acid packed fish.
Ingredients
  • 1 pound mixed fish fillets (whiting, cod, halibut, tilapia, or snapper), cut into 1-inch pieces
  • ½ pound shellfish (clams, mussels or shrimp in shells)
  • 2 tablespoons Pernod (licorice-flavored liquor)***
  • 2 tablespoons olive oil
  • 2 garlic cloves, peeled and minced
  • 2 small onions, peeled and sliced
  • 1 fennel bulb, washed and sliced
  • Zest of 1 orange
  • 1 (14.5-ounce) can diced tomatoes
  • 6 cups fish stock
  • Salt and freshly ground pepper
  • ½ cup chopped fresh parsley
  • 4 thick slices country bread, lightly toasted
Instructions
  1. Place the fish and shrimp, if using, in a large bowl and add the Pernod and one tablespoon olive oil, mixing gently to combine. If using clams or mussels, scrub and remove the beard from the mussels.
  2. Heat the remaining tablespoon olive oil in a large, deep saucepan over medium heat. Add the garlic, onions, and fennel and sauté until fragrant and softened, 5-6 minutes. Add the orange zest, tomatoes and any juice, and the fish stock. Bring to a boil and cook until the vegetables are soft and liquid has reduced by half, 20-25 minutes.
  3. Add the fish and cook for 2-3 minutes. Add the shellfish and cook until the shells open or the shrimp just turn pink. Correct seasoning. Divide among four bowls, garnish each with parsley, and serve with toasted bread.
Notes
***I omitted the Pernod, because I didn’t happen to have any. The fennel will give the stew that licorice flavor.

 

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