Provençal Fish Stew with Fennel and Saffron
A light Provençal fish stew with fennel, saffron, and white wine. High-protein, low-calorie Mediterr
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
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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.
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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.
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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.
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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.
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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.
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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.
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Step 7: Ladle into deep bowls, garnish with reserved fennel fronds, and serve with crusty bread on the side.
Nutrition (per serving)
| Calories | 405 kcal |
|---|---|
| Protein | 38 g |
| Carbohydrates | 28 g |
| Fat | 14 g |
| Fiber | 5 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