Summer fish stew with rouille

Reminisce about a Mediterranean vacation with this light but delicious meal for two. The summer fish stew with rouille is the perfect choice for warm summer evenings and will give you a touch of the sea in every bite. This delicious dish combines fresh fish, succulent seafood and a flavorful tomato broth with aromatic herbs and spices. The finishing touch is the classic rouille, a rich and creamy sauce full of garlic and saffron notes that adds an extra decadence to this already delicious stew. Treat yourself and your loved ones to a taste of the Mediterranean with this exquisite summer recipe.

Ingredients

  • 6 large, raw shrimp with shell
  • 3 tbsp mild olive oil
  • 150 ml dry white wine
  • 200 ml fish stock (one cube is enough)
  • 1 small fennel bulb (approx. 140 g), halved and cut into thin slices
  • 1 small onion, thinly sliced
  • 3 garlic cloves, thinly sliced
  • 1 large potato, about 200g (I used King Edward)
  • 1 orange
  • 1 star anise
  • 1 bay leaf
  • 1½ tsp harissa paste (I used Belazu)
  • 2 tbsp tomato paste
  • 400 g chopped canned tomatoes
  • a handful of mussels or clams
  • 200g skinless, sustainably caught white fish (I used cod loin), cut into very large pieces
  • a few thyme leaves
  • 3 tbsp purchased olive oil mayonnaise
  • Good quality crusty bread

Preparation steps

  1. Twist off the heads of the shrimp, then peel off the legs and shells, but leave the tails intact. De-seed each shrimp. Fry the shells in 1 tablespoon oil for 5 minutes until dark pink and golden brown. Add the wine, let it boil down to two thirds and pour in the broth. Strain into a jug and discard the peels.
  2. Heat the remaining oil in a deep pan or Dutch oven. Add the fennel, onion and garlic, season, cover and cook gently for 10 minutes until softened. In the meantime, peel the potato and cut it into pieces about 2 cm in size. Place in a pot of cold water, bring to a boil and cook for 5 minutes until almost tender. Drain in a colander.
  3. Peel a strip of peel from the orange. Add the zest, star anise, bay leaf and ½ teaspoon harissa to the pan. Roast gently, uncovered, for 5-10 minutes until the vegetables are soft, sweet and golden brown.
  4. Stir in the tomato puree, cook for 2 minutes, then add the tomatoes and stock. Simmer for 10 minutes until the sauce thickens slightly. Season to taste. The sauce can be made in advance and reheated later in the day. Meanwhile, scrub the clams and remove any stringy beards. Open items should be tapped firmly on the countertop – if they do not close after a few seconds, discard them.
  5. If necessary, reheat the sauce and then very carefully stir the potatoes, fish pieces and shrimp into the stew. Bring to the boil again, then cover and simmer gently for 3 minutes. Scatter the mussels over the stew, cover, and cook for another 2 minutes or until the shells have opened wide. Discard any that remain closed. The fish pieces should come apart easily and the shrimp should be pink throughout. Sprinkle with the thyme leaves.
  6. To prepare the quick rouille, stir the rest of the harissa into the mayonnaise. Serve the stew in bowls and garnish with a spoonful of rouille, which will melt into and enrich the sauce. Have some good bread on hand as you’ll definitely want to mop up the juice.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
473 20g 3g 34g 13g 6g 37g 2.01g

Equipment and tools

To prepare this summer fish stew with rouille you will need:

  • Large pot or Dutch oven
  • Knife for cutting
  • cutting board
  • Wooden spoon or spatula
  • measuring spoon
  • measuring cup
  • tin opener

Allergen information

This summer fish stew with rouille contains the following allergens:

  • Shellfish (shrimp, mussels or clams)
  • Fish
  • Eggs (mayonnaise in rouille)
  • Wheat (crusty bread)

Storage and leftovers

If you have leftover summer fish stew with rouille, follow these storage guidelines:

  1. Allow the stew to cool completely.
  2. Transfer any leftovers to an airtight container.
  3. Store the stew in the refrigerator for up to 3 days.
  4. To reheat, gently reheat the stew on the stove, adding a splash of water or fish stock if necessary.
  5. Rouille and crusty bread can also be stored separately.
  6. Enjoy the stew reheated within 3 days for optimal freshness.

Health Benefits of “Summer Fish Stew with Rouille”

The “Summer Fish Stew with Rouille” is not only delicious, but also offers numerous health benefits. Packed with fresh seafood, vegetables, and herbs, this stew is a nutrient-dense dish that can contribute to your overall well-being. Let’s take a closer look at the health benefits offered by the ingredients used in this recipe.

Fresh seafood

This stew includes a selection of seafood such as shrimp, mussels and white fish. Seafood is a great source of lean protein, which is essential for building and repairing tissue in the body. It also provides omega-3 fatty acids, which are important for heart health and brain function. Seafood consumption is associated with a reduced risk of heart disease and improved cognitive function.

Vegetables

The “Summer Fish Stew with Rouille” contains fennel, onions, garlic and potatoes. Fennel is a low-calorie vegetable that is rich in fiber, vitamin C and potassium. It can aid digestion and promote healthy blood pressure. Onions and garlic are known for their anti-inflammatory and immune-boosting properties. They contain compounds that may improve cardiovascular health and reduce the risk of certain cancers. Potatoes are a good source of vitamins and minerals, including vitamin C, potassium and B vitamins. They can provide energy and contribute to proper nerve function.

Herbs

In addition to the vegetables, the stew is seasoned with thyme leaves. Thyme is an herb that contains antioxidants that can help neutralize harmful free radicals in the body. It also has antimicrobial properties and may have positive effects on respiratory health.

Tomatoes and orange

The combination of tomato puree and chopped tomatoes in the stew provides a rich source of lycopene, a powerful antioxidant. Lycopene has been linked to a reduced risk of certain cancers, particularly prostate cancer. The orange used in the recipe adds a touch of citrus flavor and provides vitamin C, essential for a strong immune system and collagen production.

Rouille and bread

The recipe suggests serving the stew with rouille, a traditional French sauce made from olive oil mayonnaise. Olive oil is a heart-healthy fat that may help lower cholesterol and reduce the risk of heart disease. It also contains antioxidants that can protect against inflammation and oxidative stress. Eating crusty whole-grain bread along with the stew can provide additional fiber and complex carbohydrates, promoting satiety and supporting a healthy digestive system.

Overall, “Summer Fish Stew with Rouille” is not only a delicious summer dish but also a nutritious choice that offers numerous health benefits. From the lean proteins and omega-3 fatty acids in the seafood to the antioxidants in the vegetables and herbs, this recipe is a wonderful way to nourish your body and enjoy the flavors of the season.

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