French · Dinner
Provencal Style Fish Soup (High-Protein)
Provencal fish soup builds a saffron and fennel tomato broth from white fish bones and simmers chunks of white fish, shrimp and white beans until tender. Finished with orange zest and a swirl of rouille-style aioli, it is served with toasted baguette for a warming, protein-rich bowl.
$8
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
523Calories
57.2gProtein
15.9gFat
37.1gCarbs
8.9gSugar
8.3gFiber
1345mgSodium
222mgChol
2.4gSat Fat
1420mgPotassium
175mgCalcium
5.5mgIron
3.2mcgVitamin B12
21mgVitamin C
protein-rich
high-fiber
gluten-free-adaptable
high-protein
Instructions
1
Prep
Cut the white fish fillet into 1.5-inch chunks, peel and devein the shrimp, thinly slice the fennel bulb and onion, and mince the garlic.
2
Sweat
Warm the olive oil in a medium saucepan over medium heat, add the fennel and onion, and cook for 5 minutes until softened and translucent.
3
Bloom
Stir in the minced garlic and saffron threads, cooking over medium heat for 1 minute until fragrant and the saffron colors the oil deep orange.
4
Simmer
Pour in the canned tomatoes and fish stock, bring to a simmer, then reduce to medium-low and simmer uncovered for 12 minutes until slightly thickened.
5
Poach
Add the cannellini beans and white fish chunks, poach for 5 minutes until opaque, then add the shrimp and poach 3 minutes until pink.
6
Finish
Stir in the orange zest, season with salt and black pepper, whisk the mayonnaise with grated garlic and cayenne to make rouille.
7
Plate
Ladle the soup into a bowl, top the toasted baguette slice with rouille, float it on the soup, and scatter with chopped parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 6 oz170g shrimp
- 1 cup180g cannellini beans
- 1 cup240ml fish stock
- 1 cup240g canned tomatoes
- 11 small fennel bulb
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 2 pinch2 pinch saffron threads
- 1/2 tsp1/2 tsp orange zest
- 2 tbsp2 tbsp mayonnaise
- 1 clove1 clove garlic
- 2 pinch2 pinch cayenne
- 2 slice2 slice baguette (about 1 oz/28g)
- 2 tbsp2 tbsp parsley
- Salt to taste
- Black pepper to taste
