Prawn and Cod Bouillabaisse Soup

with Garlic Cream

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low-carb
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low-carb
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Instructions

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1 Prep ingredients

Chop the cod into bite-size pieces. Check the prawns for cleanliness. Peel and chop the onion and garlic. Chop the tomatoes.

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2 Start soup

Heat a large soup pot over a medium-high heat with a drizzle of olive oil. Add the onion and fry with a pinch of salt for 5 min until translucent. Add the garlic and fry for 1-2 min further.

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3 Add spices

Add the tomato paste, honey, a pinch of fennel seeds, thyme, bay leaves and saffron. Stir for 1 min.

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4 Add and stew

Add the tomato passata, the measured water, stock cube, white balsamic vinegartomatoes and black pepper. Bring to a boil, cover with a lid and reduce the heat to low. Simmer for 15 min.

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5 Prep toppings

Meanwhile, peel and crush the garlic. Combine the garlic (don't like raw garlic? Go easy!) with the sour cream. Season with a pinch of salt. Chop the fresh parsley.

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6 Finish and serve

Add the cod and the prawns to the soup and boil for a final 3-5 min or until the seafood is cooked through. Don't overcook the soup at this stage or the prawns will go rubbery. Check the seasoning. Serve with the garlic sour cream and chopped parsley.

Tips for fussy eaters

Fish out some of the seafood and serve it over cooked rice.

Pro tip

If you like a touch of heat, add a pinch of chilli flakes along with the other spices.

Let your mind wander to the Southern France.

Cooking Time: 30 min

Cals 440 · Prot 37 · Carbs 32 · Fat 18

Ingredients

Number of people

Soup

Cod fillet 200 Grams
Prawns 200 Grams
Brown onion 1 Piece
Garlic cloves 1 Piece
Tomatoes 2 Pieces
Olive oil 2 Tbsp
Salt 0.5 Tsp
Tomato paste 50 Grams
Honey 20 Grams
Fennel seeds 2 Grams
Dried thyme 2 Grams
Dried bay leaves 1 Piece
Splash of saffron 20 ML
Tomato passata 200 Grams
Water 800 ML
Vegetable stock cube 1 Piece
White balsamic vinegar 15 ML
Black pepper 0.5 Tsp

To serve

Sour cream 60 Grams
Salt 0.5 Tsp
Fresh parsley 15 Grams

Let your mind wander to the Southern France.

Cooking Time: 30 min

Cals 440 · Prot 37 · Carbs 32 · Fat 18

Instructions

photo

1 Prep ingredients

Chop the cod into bite-size pieces. Check the prawns for cleanliness. Peel and chop the onion and garlic. Chop the tomatoes.

photo

2 Start soup

Heat a large soup pot over a medium-high heat with a drizzle of olive oil. Add the onion and fry with a pinch of salt for 5 min until translucent. Add the garlic and fry for 1-2 min further.

photo

3 Add spices

Add the tomato paste, honey, a pinch of fennel seeds, thyme, bay leaves and saffron. Stir for 1 min.

photo

4 Add and stew

Add the tomato passata, the measured water, stock cube, white balsamic vinegartomatoes and black pepper. Bring to a boil, cover with a lid and reduce the heat to low. Simmer for 15 min.

photo

5 Prep toppings

Meanwhile, peel and crush the garlic. Combine the garlic (don't like raw garlic? Go easy!) with the sour cream. Season with a pinch of salt. Chop the fresh parsley.

photo

6 Finish and serve

Add the cod and the prawns to the soup and boil for a final 3-5 min or until the seafood is cooked through. Don't overcook the soup at this stage or the prawns will go rubbery. Check the seasoning. Serve with the garlic sour cream and chopped parsley.

Tips for fussy eaters

Fish out some of the seafood and serve it over cooked rice.

Pro tip

If you like a touch of heat, add a pinch of chilli flakes along with the other spices.

Ingredients

Number of people

Soup

Cod fillet 200 Grams
Prawns 200 Grams
Brown onion 1 Piece
Garlic cloves 1 Piece
Tomatoes 2 Pieces
Olive oil 2 Tbsp
Salt 0.5 Tsp
Tomato paste 50 Grams
Honey 20 Grams
Fennel seeds 2 Grams
Dried thyme 2 Grams
Dried bay leaves 1 Piece
Splash of saffron 20 ML
Tomato passata 200 Grams
Water 800 ML
Vegetable stock cube 1 Piece
White balsamic vinegar 15 ML
Black pepper 0.5 Tsp

To serve

Sour cream 60 Grams
Salt 0.5 Tsp
Fresh parsley 15 Grams
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