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Prawn Bouillabaisse

Makes 8 servings

Orange zest and fennel make a bright and flavorful combination in this hearty bouillabaisse, a seafood stew with origins in the Provence area of France.

Ingredients

1 tbsp canola oil 15 mL
1 tbsp butter 15 mL
1 tsp fennel seeds, crushed 5 mL
1  leek, white part only, finely sliced 1 
1  medium fennel bulb, finely chopped 1 
1 cup chopped onion 250 mL
2  cloves garlic, minced 2 
2 tbsp tomato paste 25 mL
1/2 tsp dried thyme 2 mL
1 cup dry white wine 250 mL
4  Roma tomatoes, diced 4 
2  cans (14oz/398mL) clam juice 2 
1/4 cup coarsely chopped fresh parsley 60 mL
pinch saffron threads pinch
  Zest of 1 small orange  
1 lb skinless white fish fillets (haddock, cod, halibut), cubed 500 g
1  package (12 oz/340g) wild British Columbia spot prawns, peeled and deveined 1 
pinch salt pinch
  Freshly ground black pepper  

Instructions

Step 1
In a large soup pot, heat butter and oil over medium heat. Add fennel seeds and sauté until fragrant, about 30 seconds. Add leeks, onion and fennel and sauté until soft, about 5 minutes. Add garlic and sauté an additional 30 seconds. Stir in tomato paste and thyme and sauté another 2 minutes.

Step 2
Add wine and deglaze the pan, scraping up any brown bits. Stir in tomatoes, clam juice, parsley, saffron and orange zest; cover and bring to a boil. Stir in fish and boil for 2 minutes. Stir in prawns and boil for 2 minutes or until fish is opaque and flakes easily when tested with a fork and prawns are pink and opaque. Stir in salt and pepper to taste.

Tips

If you can’t find spot prawns, use medium shrimp (size 31 to 35).
To thaw prawns, place the frozen package in a bowl in the refrigerator overnight.
Have everything prepped before you start cooking, as the ingredients need to be added to the pot quickly in this dish.
Leeks can harbor a lot of dirt and sand between the layers, so be sure to wash them well.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 160
7%
Fat / Lipides 4.4 g
Saturated / saturés 1.3 g
+ Trans / trans
Cholesterol / Cholestérol 88 mg
16%
Sodium / Sodium 374 mg
3%
Carbohydrates / Glucides 9 g
10%
Fiber / Fibres 2.4 g
Sugars / Sucres 4 g
Protein Protéines 19 g
10%
Vitamin A / Vitamine A
27%
Vitamin C / Vitamine C
8%
Calcium / Calcium
19%
Iron / Fer
Very high in: Magnesium, vitamin B12 and niacin
High in: Vitamin B6
Diabetes Food Choice Values:
2 Meat & Alternatives
Spot prawns are a shrimp variety found in the waters off Canada’s west coast. The body is usually reddish brown or tan, with white horizontal bars and distinctive white spots on the shell. They have a sweet, delicate flavor and a firm texture.
Contributor
Heather McColl, Dietitian, British Columbia
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

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