Simple Mediterranean Bouillabaisse
Dr. La Puma prepares a fish stew with fresh mussels and halibut, rich in omega-3 fatty acids which help prevent heart disease.
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Preparation Time: 15 minutes
Cooking Time: 18 minutes
Calories: 231 per serving
Percent from Fat: 28%
Cusine: Mediterranean, French
Course: Soups - Meal
Food as MedicineSM Ingredient: Halibut
Food as MedicineSM TipHalibut is considered a "wonder food" because it's low in sodium and fat, and high in protein. Eating just two servings per week may help lower the risk of macular degeneration, heart disease, and Alzheimer's.
Culinary Taste TipFresh fish from the sea should have very little scent. Go ahead and use your nose. If it smells fishy or like ammonia, toss it back to the fishmonger.
Culinary Technique TipMussels should be prepped and cooked on the day of purchase. Remove beards with a sharp knife and carefully scrub the entire shell with a firm brush.
Ingredients1 tablespoon extra virgin olive oil
4 cloves garlic, minced
1 (8 ounce) bottle clam juice
½ cup dry white wine
1 (14½ ounce) can organic fire roasted diced tomatoes, undrained
1 bay leaf
1 tablespoon chopped fresh thyme or 1 teaspoon dried
½ teaspoon crushed red pepper flakes
½ teaspoon saffron threads, crushed (optional)
12 large or 24 small live mussels, scrubbed, debearded
1 teaspoon smoked paprika
12 ounces skinless Pacific halibut, fish fillets, cut into 1-inch chunks
4 small whole wheat rolls, warmed (optional)
PreparationHeat oil in a large deep skillet or Dutch oven over medium heat. Add garlic; saute 1 to 3 minutes or until light golden brown. Add clam juice and wine; simmer 2 minutes. Add tomatoes, bay leaf, thyme, red pepper flakes and, if desired, saffron. Simmer 2 minutes. Add mussels to skillet. Cover; simmer 2 minutes. Sprinkle paprika over fish; add to skillet. Cover; simmer over medium-low heat 6 minutes or until mussels open and fish is opaque. Discard bay leaf; ladle into shallow bowls. Serve with rolls if desired.
SubstitutionsDry vermouth may replace the dry white wine and mahi-mahi or pacific cod may replace the halibut.
Nutritional AnalysisTotal fat (g): 6.93. Fat calories (kc): 60.91. Cholesterol (mg): 45.72. Saturated fat (g): 1.06. Polyunsaturated fat (g): 1.56. Monounsaturated fat (g): 3.46. Fiber (g): 1.2. Carbohydrates (g): 9.55. Sugar (g): 3.27. Protein (g): 26.21. Sodium (mg): 569.49. Calcium (mg): 87.88. Magnesium (mg): 100.25. Zinc (mg): 1.45. Selenium (mcg):60.71. Potassium (mg): 691.72. Vitamin A (RE): 79.45. Beta-carotene (RE): 211.71. Vitamin C (mg): 24.41. Vitamin E (mg): 1.45. Thiamin B1 (mg): 0.16. Riboflavin B2 (mg): 0.22. Niacin B3 (mg): 6.17. Vitamin B6 (mg): 0.39. Folic acid (mcg): 37.69.
Comments on Simple Mediterranean Bouillabaisse
do you suggest soaking mussels in salt water overnight to enhance flavor or to sanitize the mussels?
from a girl raised in a kosher home: what does it mean to remove the "beard" of a mussel? what is a "beard"?
I tried this recipe today and it was delicious and oh so simple to make. I soaked the mussels for about an hour in vinegar and water then scubbed the shells and pulled off some veiny things I'm assuming that's the beard. Followed the recipe the time frame etc was exact. I'll be making this again!
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