Simple Mediterranean Bouillabaisse - 9.55g Carbs, 1.2g Fiber, 3.27g Sugar
From: ChefMD.com
Food as Medicine Tip:
Halibut is considered a "wonder food" because it's low in sodium and
fat, and high in protein. Eating just two servings per week may help
lower the risk of macular degeneration, heart disease and Alzheimer's.
Culinary Taste Tip:
Fresh fish from the sea should have very little scent. Go ahead and
use your nose. If it smells fishy or like ammonia, toss it back to
the fishmonger.
Culinary Technique Tip:
Clean and prep fresh mussels the day before cooking. Remove beards
with a sharp knife and carefully scrub the entire shell with a firm
brush. Soak in salt water overnight inside the refrigerator.
Preparation Time: 15 min
Cooking Time: 18 min
Servings: 4
1 Tbsp extra virgin olive oil
4 cloves garlic, minced
1 (8 oz) bottle clam juice
1/2 cup dry white wine
1 (14 12/ oz can) organic fire roasted diced tomatoes, undrained
1 bay leaf
1 Tbsp chopped fresh thyme OR 1 tsp dried
1/2 tsp crushed red pepper flakes
1/2 tsp saffron threads, crushed (optional)
12 large OR 24 small live mussels, scrubbed, de-bearded
1 tsp smoked paprika
12 oz skinless Pacific halibut, fish fillets, cut into 1-inch chunks
4 small whole wheat rolls, warmed (optional)
Heat oil in a large deep skillet or Dutch oven over medium heat. Add
garlic; saute 1 to 3 minutes or until light golden brown. Add clam
juice and wine; simmer 2 minutes. Add tomatoes, bay leaf, thyme, red
pepper flakes and, if desired, saffron. Simmer 2 minutes. Add mussels
to skillet. Cover; simmer 2 minutes. Sprinkle paprika over fish; add
to skillet. Cover; simmer over medium-low heat 6 minutes or until mussels
open and fish is opaque. Discard bay leaf; ladle into shallow bowls.
Serve with rolls if desired.
Substitutions:
Dry vermouth may replace the dry white wine and mahi-mahi or pacific
cod may replace the halibut.
Servings: 4
Nutrition per Serving:
231 Calories, 28% from Fat, 6.93g Total Fat, 60.91 Fat Calories,
45.72mg Cholesterol, 1.06g Saturated Fat, 1.56g Polyunsaturated Fat,
3.46g Monounsaturated Fat, 9.55g Carbs, 1.2g Fiber, 3.27g Sugar,
26.21g Protein, 569.49mg Sodium, 87.88mg Calcium, 100.25mg Magnesium,
100.25. Zinc (mg): 1.45. Selenium (mcg):60.71. Potassium (mg): 691.72
Vitamin A (RE): 79.45. Beta-carotene (RE): 211.71. Vitamin C (mg): 24.41. Vitamin E (mg): 1.45. Thiamin B1 (mg): 0.16. Riboflavin B2 (mg): 0.22.
Niacin B3 (mg): 6.17. Vitamin B6 (mg): 0.39. Folic acid (mcg): 37.69.
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