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The Recipe Instructions |
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Ingredients
Olive oil cooking spray, as needed
2 large garlic cloves, chopped
1 onion - (6 oz), chopped
2 leeks - (12 oz), washed well, and
thinly sliced, white part and 1" gr
2 medium tomatoes - (12 oz) peeled, cubed
2 tbsp minced flat-leaf parsley
1 tsp minced fresh thyme
= (or 1/4 tspn crushed dried thyme)
1 tsp minced fresh rosemary
= (or 1/4 tspn crushed dried rosema
1 bay leaf
1/2 tsp crushed saffron, (optional)
1 piece orange rind - (abt 3"), white pith removed
1/4 tsp fennel seeds, crushed
1/8 tsp freshly-ground black pepper
1/8 tsp crushed dried red pepper flakes
1 lb firm-fleshed fish, cut 1 1/2" cubes
= (such as haddock, red snapper or
3 cup Fish Stock, (see recipe)
= (or use half clam juice and half
Juice of 1 lemon
Boiling water to cover fish, if needed
1 lb cleaned soft-fleshed fish, cut 1 1/2" cubes
= (such as sole, perch, or mullet)
1/4 lb medium shrimp, shelled, deveined
1 lb mussels, washed, debearded
1 lb cleaned cockles
= (or very small variety clams)
1 French baguette, cut 1/2" slices,
and toasted
Extra minced flat-leaf parsley, for garnish
Directions
Lightly coat a large, stove-to-table pot with cooking spray. Add the
garlic, onions and leeks. Sauté 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"
S(Formatted for MC6):
"07-18-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 138 Calories; 5g Fat (37.8% calories
from fat); 13g Protein; 5g Carbohydrate; trace Dietary Fiber; 58mg
Cholesterol; 363mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0
Vegetable; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Bouillabaisse Americaine Recipe brought to you by Diet Recipes To-Go
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