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lunchpescatarianFrench Provençal

Soupe de Poisson avec Rouille and Braised Leeks

A refined Provençal fish soup simmered with saffron, fennel, and tomato, paired with tender braised leeks for a balanced, nutrient-rich lunch. The fiery garlic-saffron rouille enriches the soup, while the leeks add a subtle sweetness and fiber.

Soupe de Poisson avec Rouille and Braised Leeks

Instructions

1
Prepare Ingredients for Soup and Leeks
preparation

Dice the onion, slice the fennel bulb thinly, mince the garlic, and zest the orange for the soup; trim the leeks by removing tough green tops and root ends, then halve lengthwise and rinse thoroughly to remove grit for the side dish.

💡 Keep a bowl of cold water nearby to soak the leeks after cutting — this ensures all sand is removed.
2
Build the Soup Base
sautéing

Heat olive oil in a large pot over medium heat (about 160°C); sauté the onion and fennel for 6–8 minutes until softened and translucent; add garlic and cook for 1 minute until fragrant; stir in crushed tomatoes, saffron, and orange zest, cooking for 2 minutes to meld flavors.

💡 Bloom the saffron in the hot oil before adding tomatoes to unlock its full color and aroma.
3
Start Braising Leeks
braising

In a wide skillet, heat olive oil over medium heat (about 160°C); arrange leeks cut-side down in a single layer and cook for 3 minutes until lightly golden; pour in vegetable broth, season with salt and pepper, cover, and reduce heat to low (about 120°C), simmering for 20 minutes until tender.

💡 Ensure leeks are in a single layer for even cooking — overcrowding will steam them unevenly.
4
Simmer the Soup Broth
simmering

Pour the broth into the pot with the soup base, bring to a boil over medium-high heat (about 200°C), then reduce to a gentle simmer (about 90°C) and cook uncovered for 20 minutes; season with salt, pepper, and cayenne, adjusting to taste.

💡 Simmer uncovered to concentrate flavors — covering the pot traps condensation and dilutes the broth.
5
Make the Rouille
emulsifying

Steep saffron in hot water for 5 minutes; in a blender or with a whisk, combine egg yolks, garlic, saffron water, and lemon juice; slowly drizzle in olive oil in a thin, steady stream while blending to form a thick, golden mayonnaise; season with salt and cayenne.

💡 Add the oil very slowly to prevent the emulsion from breaking — patience is key for a smooth rouille.
6
Cook the Seafood in Soup
poaching

Add cubed fish to the simmering soup and cook for 4 minutes at a gentle simmer (about 85°C); add prawns and cook for an additional 3 minutes until pink and just curled, ensuring not to boil vigorously to avoid toughening the seafood.

💡 Add denser fish first and delicate shellfish last to prevent overcooking — timing is critical.
7
Finish Braised Leeks
braising

Check leeks for tenderness with a fork — they should be soft but hold shape; if done, remove lid and let any remaining liquid reduce for 1–2 minutes over medium heat (about 160°C) for a slightly caramelized finish.

💡 If leeks are tender early, keep them warm on low heat to sync with the soup’s completion.
Prep Time
20 Min
Cook Time
35 Min
Per Serving
962kcal
Protein13%
Carbs10%
Fat77%
Glycemic Load
10.2 (Medium)
Nutrition Information
Energy962 kcal · 48%
Protein22.3 g · 45%
Carbohydrates17 g · 6%
Carbs (absorbed)14.5 g · 6%
Dietary Fiber2.5 g · 10%
Fat59.5 g · 85%
Saturated Fat9.5 g · 48%
Monounsaturated Fat42 g · 168%
Polyunsaturated Fat5.5 g · 50%
Trans Fat0 g · 0%
Cholesterol96.3 mg · 32%
Sodium1460 mg · 73%
Potassium545 mg · 16%
Calcium105 mg · 11%
Magnesium46.3 mg · 12%
Phosphorus310 mg · 44%
Iron3 mg · 21%
Zinc2.1 mg · 21%
Copper0.20 mg · 20%
Selenium23.8 µg · 43%
Iodine21.3 µg · 14%
Vitamin C23.8 mg · 30%
Vitamin A310 µg · 39%
Vitamin D4.5 µg · 23%
Vitamin E7 mg · 58%
Vitamin K46.3 µg · 62%
Vitamin B10.20 mg · 18%
Vitamin B20.30 mg · 21%
Vitamin B60.35 mg · 25%
Vitamin B122.1 µg · 84%
Folate71.3 µg · 36%
Niacin4.5 mg · 28%
Biotin10.5 µg · 21%
Pantothenic Acid1.1 mg · 18%
Salt Equivalent3.7 g · 62%

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Soupe de Poisson avec Rouille and Braised Leeks | MintyFit