Get a super-healthy taste of France with this bouillabaisse-style dish, complete with crusty bread for mopping up the aromatic broth.
Ingredients
- 2 teaspoons olive oil
- 1 large leek, pale section only, thinly sliced, washed
- 2 garlic cloves, thinly sliced
- 6 fresh thyme sprigs
- 150ml white wine
- 2 large vine-ripened tomatoes, finely chopped
- 500g black mussels, scrubbed, debearded
- 400g firm white fish fillets, cut into 3cm pieces
- 2 tablespoons chopped fresh continental parsley
- 4 slices French bread stick (baguette)
- Baby rocket leaves, to serve
Method
- Step 1Heat the oil in a large heavy-based frying pan over medium-low heat. Add the leek and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and thyme. Cook, stirring, for 1 minute.
- Step 2Increase heat to high. Add the wine and simmer until reduced by half. Add the tomato and mussels. Cover and cook, shaking the pan occasionally, for 5 minutes or until the mussels open. Add the fish. Cook, covered, for a further 1-2 minutes or until the fish is just cooked through.
- Step 3Sprinkle with the parsley and season with pepper. Ladle the mussels, fish and broth among serving bowls. Serve with the bread and rocket leaves.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
877 kj
Energy
5g
Fat Total
1g
Saturated Fat
3g
Fibre
24g
Protein
62mg
Cholesterol
294.88mg
Sodium
4g
Carbs (sugar)
11g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s tip: Use a small scrubbing brush to scrub the mussel shells. To remove the beard (fibres), hold a mussel firmly in one hand while pulling the beard with your other hand.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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