Soupe de Poisson avec Rouille and Braised Leeks — MintyFit | MintyFit
Recipes›Soupe de Poisson avec Rouille and Braised Leeks
Soupe de Poisson avec Rouille and Braised Leeks
This complete meal features Soupe de Poisson avec Rouille, a fragrant Provençal fish soup, paired with braised leeks for a harmonious lunch. The soup delivers high-quality protein from fish and prawns, while healthy fats come from olive oil in both components. The low-GI ingredients, like fennel and leeks, ensure steady energy without blood sugar spikes.
lunch⏱ 55 min total
Instructions
1
Prepare Ingredients for Soup and Leeks
⏱ 0:00Soupe de Poisson avec Rouille
1.Dice the onion, slice the fennel bulb thinly, mince the garlic, and zest the orange for the soup.
2.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
⏱ 0:05Soupe de Poisson avec Rouille
1.Heat olive oil in a large pot over medium heat (about 160°C).
2.Sauté the onion and fennel for 6–8 minutes until softened and translucent.
3.Add garlic and cook for 1 minute until fragrant.
4.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
⏱ 0:10Braised Leeks
1.In a wide skillet, heat olive oil over medium heat (about 160°C) and arrange leeks cut-side down in a single layer, cooking for 3 minutes until lightly golden.
2.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
⏱ 0:15Soupe de Poisson avec Rouille
1.Pour the broth into the pot with the soup base and bring to a boil over medium-high heat (about 200°C).
2.Reduce to a gentle simmer (about 90°C) and cook uncovered for 20 minutes.
3.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
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1.Steep saffron in hot water for 5 minutes.
2.In a blender or with a whisk, combine egg yolks, garlic, saffron water, and lemon juice.
3.Slowly drizzle in olive oil in a thin, steady stream while blending to form a thick, golden mayonnaise.
4.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
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1.Add cubed fish to the simmering soup and cook for 4 minutes at a gentle simmer (about 85°C).
2.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
⏱ 0:35Braised Leeks
1.Check leeks for tenderness with a fork — they should be soft but hold shape.
2.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.
🍽️ Ladle the hot soup into warm bowls, float a generous spoonful of rouille on top without stirring, and serve the braised leeks alongside in a small dish or directly on the plate for a rustic touch.