Here is a classic, authentic recipe for Bouillabaisse, the world-famous Provençal fish stew from Marseille. This recipe respects its traditional roots while being approachable for the home cook.
🐟 Classic Bouillabaisse (Marseille-Style Fish Stew)
A rich, aromatic stew featuring an array of fresh fish and shellfish in a saffron-infused tomato-fennel broth.
Prep time: 45 mins | Cook time: 1 hour | Serves: 6-8
📝 Ingredients
For the Broth (the Soul of the Dish):
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¼ cup extra virgin olive oil
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1 large onion, thinly sliced
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1 small fennel bulb, fronds reserved, bulb thinly sliced
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4 garlic cloves, minced
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1 leek, white and light green part only, cleaned and sliced
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1 orange peel (strip, no white pith)
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1 (14.5 oz) can diced tomatoes, with their juices
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1 tbsp tomato paste
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1 large pinch of saffron threads (essential!)
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1 tsp fennel seeds
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2 bay leaves
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1 strip orange zest
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4 cups fish stock (or 2 cups fish stock + 2 cups water)
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1 cup dry white wine (like Sauvignon Blanc)
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Salt and black pepper to taste
For the Fish & Seafood (Use at least 4 types):
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1 lb (450g) firm white fish (e.g., halibut, cod, or sea bass), cut into large chunks
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½ lb (225g) monkfish or snapper, cut into chunks
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½ lb (225g) shell-on large shrimp (or prawns)
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1 lb (450g) mussels, scrubbed and debearded
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½ lb (225g) clams (like littlenecks), scrubbed
For the Rouille (The Classic Garnish):
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2 roasted red bell peppers (from a jar is fine)
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2 garlic cloves
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1 small red chili pepper or ½ tsp cayenne pepper
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½ cup fresh breadcrumbs
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¼ cup extra virgin olive oil
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Salt to taste
For Serving:
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1 loaf crusty French bread or baguette, sliced and toasted
👩🍳 Instructions
1. Build the Flavor Base
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In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium heat.
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Add the onion, fennel, and leek. Cook for 8-10 minutes until softened but not browned.
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Add the garlic, tomato paste, fennel seeds, and saffron. Cook for 1 more minute until fragrant.
2. Create the Broth
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Pour in the white wine to deglaze the pot, scraping up any browned bits. Let it reduce by half.
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Add the diced tomatoes, fish stock, bay leaves, and orange zest.
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Bring to a boil, then reduce heat and simmer for 30 minutes to allow the flavors to meld.
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Season well with salt and pepper. The broth should be highly seasoned to flavor the fish.
3. Prepare the Rouille
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In a food processor or blender, combine the roasted red peppers, garlic, chili, and breadcrumbs. Blend until smooth.
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With the motor running, slowly drizzle in the olive oil until you have a creamy, mayonnaise-like consistency. Season with salt.
4. Cook the Seafood
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Bring the broth to a lively simmer.
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Add the firmest fish first (like monkfish). Cook for 3-4 minutes.
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Add the remaining softer fish, shrimp, clams, and mussels. Cover and cook for 5-7 minutes, until the clams and mussels have opened and the fish is cooked through.
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Discard any unopened shells and the bay leaves.
5. Serve the Bouillabaisse (Traditionally)
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Ladle the broth into deep bowls and distribute the fish and shellfish evenly.
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Spread the toasted bread slices generously with the rouille and place them on top of the stew or on the side.
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Garnish with reserved fennel fronds. Serve immediately.
💡 Pro Tips for an Authentic Bouillabaisse
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The Fish is Key: Use the freshest fish and shellfish you can find. Traditional fish include rascasse (scorpionfish), but the mix above is a great approximation.
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Don’t Overcook the Seafood: Add it at the very end and just cook until opaque and the shells open.
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Saffron is Non-Negotiable: It provides the distinctive golden color and flavor. Don’t skip it!
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The Broth Should Be Bold: Taste and season the broth aggressively before adding the fish. The fish will mellow it out slightly.
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Serve with the Rouille: This spicy, garlicky mayo is a classic part of the experience and thickens the broth deliciously.
This is a celebratory dish meant to be shared with good friends and family, along with a bottle of crisp rosé or white wine from Provence. Enjoy the taste of the French Mediterranean! 🇫🇷
Do you provide Full Nutrional Value?
A classic Bouillabaisse from Marseille is more than just a fish stew; it’s a cultural icon. Its nutritional value is impressive, as it’s inherently a lean, protein-rich dish packed with vitamins and minerals from the sea and vegetables.
However, the exact nutritional profile can vary significantly based on the specific fish used, the amount of oil, and whether it’s served with the traditional rouille-slathered bread.
Here is a detailed breakdown of the nutritional value of a typical serving of Classic Bouillabaisse.
Nutritional Profile of Classic Bouillabaisse (Marseille-Style Fish Stew)
Assumptions for this analysis:
One serving is approximately 2 cups (500 ml) of the stew broth with a mix of fish and shellfish.
Does not include the traditional toasted bread with rouille (a garlic, chili, and olive oil mayonnaise), which adds significant calories, fat, and carbohydrates.
Approximate Nutritional Values (Per Serving):
Nutrient Amount % Daily Value (DV) *
Calories 250 – 350 kcal
Total Fat 8 – 15 g 10 – 19%
• Saturated Fat 1 – 3 g 5 – 15%
Cholesterol 80 – 120 mg 27 – 40%
Sodium 800 – 1200 mg 35 – 52%
Potassium 800 – 1200 mg 17 – 26%
Total Carbohydrates 10 – 18 g 4 – 7%
• Dietary Fiber 2 – 4 g 7 – 14%
• Sugars 5 – 8 g (natural)
Protein 30 – 45 g 60 – 90%
*Based on a 2,000 calorie diet.
Detailed Breakdown & Health Benefits:
1. High-Quality, Lean Protein:
Source: A mix of white fish (like monkfish, sea robin, John Dory) and shellfish (mussels, clams, crab).
Benefit: Protein is essential for building and repairing tissues, muscle health, and promoting satiety (feeling full). The variety of seafood provides a complete amino acid profile.
2. Excellent Source of Vitamins & Minerals:
Iodine & Selenium (Fish & Shellfish): Crucial for thyroid function and a powerful antioxidant system.
Vitamin B12 (Shellfish, especially clams and mussels): Vital for nerve health and red blood cell formation. A single serving can provide well over 100% of the DV.
Vitamin A (From tomatoes, saffron, and fish liver oils): Important for vision, immune function, and skin health.
Vitamin C (From tomatoes, fennel, and onions): Supports the immune system and acts as an antioxidant.
Potassium (From tomatoes, potatoes, fennel, and fish): Helps regulate fluid balance, nerve signals, and muscle contractions. It can help counterbalance the sodium content.
3. Healthy Fats:
Source: Primarily from the olive oil used to sauté the base (the sofrito) and the natural oils in the fish.
Benefit: Olive oil is a cornerstone of the Mediterranean diet, rich in heart-healthy monounsaturated fats and antioxidants. Fish also provide omega-3 fatty acids (EPA and DHA), which are renowned for supporting brain health and reducing inflammation.
4. Low in Carbohydrates:
Source: The carbohydrates come primarily from the vegetables (onions, fennel, tomatoes, potatoes) used to build the stew’s flavor base.
Benefit: This makes Bouillabaisse an excellent option for those on lower-carb or diabetic-friendly diets, especially if the potato portion is moderated.
Important Considerations & Potential Downsides:
Sodium Content: This is the main nutritional concern. The natural sodium from the seafood, combined with the salt added during cooking and the salted fish broth, can make sodium levels quite high. You can control this by using low-sodium broth and being mindful of added salt.
Cholesterol: Shellfish contain dietary cholesterol. However, for most people, dietary cholesterol has a much smaller effect on blood cholesterol levels than saturated and trans fats. The overall healthy fat profile of the dish mitigates this concern.
The “Rouille & Bread” Factor: The traditional way to eat Bouillabaisse is to spread the spicy rouille on a slice of toasted bread and either float it in the soup or eat it on the side. Adding this can easily double the calorie and fat content of the meal, as rouille is an emulsion of olive oil, much like mayonnaise.
Sustainability: The traditional recipe uses specific, often overfished, Mediterranean species. A responsible approach is to use locally available, sustainable white fish and shellfish.
Conclusion:
Classic Bouillabaisse is a nutritional powerhouse. It is an exceptionally high-protein, low-carbohydrate dish rich in vitamins, minerals, and healthy fats from olive oil and fish.
To maximize its health benefits:
Be mindful of the salt you add during cooking.
Enjoy the rouille and bread in moderation.
Choose a variety of sustainable, fresh seafood.
It stands as a perfect example of why the Mediterranean diet is considered one of the healthiest in the world.