Recipes: Easy Bouillabaisse and Black-Eyed Pea Soup

EASY BOUILLABAISSE

Serves 4.

Note: Fish stock is sold at some supermarkets in aseptic packaging (the waxed boxes). Adapt the seafood to your tastes and budget. From Joyce White.

• 1/4 c. olive or grapeseed oil

• 1 large yellow onion, chopped

• 2 or 3 green onions or 1 leek, chopped

• 1/2 bulb fresh fennel, chopped or 2 to 3 tsp. fennel seeds, crushed

• 1/2 to 1 tsp. saffron threads

• 1 bay leaf

• 2 tsp. grated orange rind

• 8 c. fish stock or 4 c. clam juice with 4 c. water

• 3 or 4 coarsely chopped fresh tomatoes, or 1 c. whole canned tomatoes, drained

• Freshly ground black pepper, to taste

• 12 little neck clams, well scrubbed

• 1 lb. fresh shrimp, shelled and deveined

• 1 lb. firm-flesh fish, such as halibut, cod or monkfish, cut into 3 in. size pieces

• 1 lb. sea scallops

• Grated Parmesan or Gruyère cheese

• Red Pepper Sauce (see recipe at left)

Directions

Heat the oil in a large kettle or Dutch oven. Stir in the yellow onion and the green onions or leek. Add the fennel and garlic, and sauté over low heat for 4 or 5 minutes, stirring.

Stir in the saffron, bay leaf and orange rind, and sauté 1 minute longer. Add the fish stock or clam juice with water, the tomatoes, salt and black pepper.

Add the scrubbed clams to the broth, immerse completely, raise the heat a bit, cover and cook until the clams open, for about 4 minutes. (Discard any clams that do not open.)

Remove the clams from pot and keep warm. Reduce the heat. Add the shrimp, fish and scallops, and cover the seafood completely with the broth.

Cook about 10 minutes or until the fish is tender and opaque in color, gently turning over in the broth once or twice. When done, turn the heat off and set the clams back in the pot on top of the fish and cover tightly.

Meanwhile, warm 4 large serving bowls and a large platter.

To serve: Using a large slotted spoon place the fish on the warmed platter. Pour the hot broth into the bowls, and pass the Red Pepper Sauce (see recipe below).

Calories475Fat20 gSodium1,840 mg

Carbohydrates22 gSaturated fat3 gCalcium165 mg

Protein54 gCholesterol203 mgDietary fiber3 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 7 lean meat.

RED PEPPER SAUCE (ROUILLE)

Note: Serve this with the bouillabaisse. From Joyce White.

• 2 c. water

• 1 red bell pepper

• 1 small red chile pepper, moderately hot (not habanero or Scotch Bonnet, which are too hot for this)

• 1/2 c. soft bread crumbs or boiled white potato

• 1/4 c. olive oil, or as needed

• Pinch of salt

Directions

In a small saucepan, bring 2 cups water to a boil. Add both red and chile peppers and cook for about 10 minutes, or until tender. Drain the peppers, cut open and discard the seeds. Chop both peppers coarsely.

Combine the peppers, bread crumbs or potato, and the hot soup liquid in a blender or food processor and whirl or process until smooth.

BLACK-EYED PEA SOUP WITH ROASTED BELL PEPPERS

Serves 4 to 6.

Note: From Joyce White.

• 1 lb. (2 c.) dry black-eyed peas

• 3 tbsp. peanut, olive or grapeseed oil

• 3 garlic cloves, crushed

• 2 tsp. chopped fresh thyme, or 1 tsp. dried thyme, crumbled

• 1 bay leaf

• 1/2 tsp. red pepper flakes, or to taste

• 1/2 tsp. ground nutmeg or allspice

• 8 c. water

• 1 smoked turkey wing (about 11/2 lb.), or meaty ham bone

• 1/4 c. gold or dark rum, if desired

• 1 tsp. salt, or to taste

Directions

Meanwhile, heat the oil in a 4- or 5-quart pot. Stir in the onion, garlic, thyme, bay leaf, red pepper flakes, nutmeg or allspice and black pepper. Sauté, stirring over medium heat for about 5 minutes, or until the onions are tender.

Add 8 cups water and stir. Add the turkey wing or ham bone. Bring to a boil, cover, reduce the heat to simmer and cook for about 45 minutes. Using a large fork, break off the turkey or ham meat from the bones into strips.

Drain and rinse the soaked black-eyed peas and add to the pot. Bring to a boil and reduce the heat to simmer. Stir in the rum, if desired.

Cover and cook the soup for about 1 hour, or until the peas are tender and the soup is creamy, stirring occasionally. When done, stir in the salt and heat 15 minutes longer.

Serve the soup in large warm soup bowls, topped with a couple spoonfuls of the Roasted Bell Peppers. (See recipe at right.)

Calories440Fat15 gSodium770 mg

Carbohydrates52 gSaturated fat3 gCalcium82 mg

Protein26 gCholesterol26 mgDietary fiber16 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 2 lean meat, 2 fat.

ROASTED BELL PEPPERS

• 4 large bell peppers, preferably the red, yellow or orange variety

• 1/4 c. cider vinegar, or as needed

• 1 or 2 cloves garlic, crushed

• 1 tsp. chopped fresh rosemary or thyme, or more if desired

• 1/2 tsp. salt

• 2 or 3 tbsp. olive or grapeseed oil

Directions

Rinse and pat dry the bell peppers. Cut them into quarters, discarding the core and stems. Preheat the oven to 375 degrees.

Place the bell peppers into a large roasting pan or cast iron skillet. Pour the cider vinegar over the peppers. Then scatter over them the garlic, rosemary or thyme, the salt and black pepper. Drizzle the oil over the peppers and mix well.

Cover the pan with a wide lid or a layer of foil, sealing the foil at the edge of the pan.