405 kcal 38g protein 50 min Low-CalorieHigh-ProteinMediterraneanGluten-FreeQuick

Provençal Fish Stew with Fennel and Saffron

A light Provençal fish stew with fennel, saffron, and white wine. High-protein, low-calorie Mediterr

Provençal Fish Stew with Fennel and Saffron

A fragrant Bouillabaisse-inspired stew where fennel fronds and saffron threads create an aromatic court bouillon. The fish is poached gently at 63°C for silky, translucent flesh.

Ingredients

Serves 3

  • 500g firm white fish fillets (cod or halibut), cut into 3cm chunks
  • 150g raw shrimp, peeled and deveined
  • 200g fennel bulb, thinly sliced, fronds reserved for garnish
  • 400g canned diced tomatoes
  • 80g yellow onion, finely diced
  • 40g leek, white part only, sliced
  • 10g garlic, minced
  • 1.5 tbsp extra virgin olive oil
  • 80ml dry white wine
  • 400ml low-sodium fish stock
  • 150g baby potatoes, quartered
  • 1 pinch saffron threads
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 60g crusty bread, for serving

Method

  1. Step 1: Warm the olive oil in a large Dutch oven over medium-low heat. Add the onion and leek, season with a pinch of salt, and sweat for 6-7 minutes until translucent and softened. The aromatics should become fragrant and slightly golden, not browned.

  2. Step 2: Add the garlic and cook for 1 minute until aromatic. Pour in the white wine and let it reduce by half, about 2-3 minutes. You should smell the wine's acidity mellow into a sweet base.

  3. Step 3: Add the fish stock, canned tomatoes, potatoes, saffron threads, thyme, and bay leaf. Bring to a gentle simmer over medium heat. Let the potatoes cook for 10-12 minutes until nearly tender when pierced with a fork.

  4. Step 4: Add the sliced fennel to the pot and simmer for another 4-5 minutes until just tender. The saffron will have released a deep golden color to the broth.

  5. Step 5: Gently add the fish chunks and shrimp to the simmering broth. Cook for exactly 4-5 minutes until the fish is opaque and flakes easily, and the shrimp have turned pink. Do not stir vigorously—shake the pot gently to distribute. The fish should reach 63°C internally for perfect doneness.

  6. Step 6: Remove from heat immediately. Taste and adjust seasoning with white pepper and a tiny squeeze of lemon if desired. The broth should be golden, aromatic, and lightly seasoned.

  7. Step 7: Ladle into deep bowls, garnish with reserved fennel fronds, and serve with crusty bread on the side.

Nutrition (per serving)

Calories405 kcal
Protein38 g
Carbohydrates28 g
Fat14 g
Fiber5 g

Tags & Keywords

  • healthy french recipes
  • low calorie french dinner
  • french
  • french-recipes
  • fish
  • low-calorie
  • low-calorie-recipes
  • high-protein
  • high-protein-recipes
  • mediterranean-diet
  • heart-healthy
  • quick-dinner