Bouillabaisse Americaine from Healthy Diabetic Recipes

Bouillabaisse Americaine Recipe

Recipe 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" green
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 rosemary)
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 cod)
3 cups Fish Stock, (see recipe)
= (or use half clam juice and half water)
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

Recipe Instructions:

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"

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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