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low FODMAP Bouillabaisse closeup in a shallow bowl

Low FODMAP Bouillabaisse

Is Low FODMAP Bouillabaisse possible? Absolutely! We show you how to infuse garlic flavor without triggering your IBS!

Course: Dinner
Cuisine: American, French
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Makes: 6 Servings
Calories: 1116 kcal
Author: Dédé Wilson

Ingredients:

Roasted Red Pepper Aioli:

  • 1 large pasteurized egg yolk, at room temperature
  • 2 teaspoons freshly squeezed lemon juice
  • 1 teaspoon cold water
  • ¼ teaspoon Dijon mustard
  • Kosher salt
  • 1 cup (240 ml) Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ½ cup (85 g) very finely chopped, drained jarred roasted red peppers
  • Cayenne pepper
  • Freshly ground black pepper

Toast:

  • 1, low FODMAP French baguette
  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or equivalent

Bouillabaisse:

  • ¾ pound (340 g) large (26 to 30 count) shrimp, deveined, shells on
  • ¼ cup (60 ml) Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • 1 cup (140 g) finely chopped leeks, green parts only
  • 1 cup (98 g) thinly sliced fresh fennel bulb; reserve some fennel fronds (the delicate, feathery tops)
  • 3 canned plum tomatoes, drained of juice, chopped
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 teaspoons finely grated orange zest
  • 1 teaspoon chopped fresh thyme
  • ½ teaspoon fennel seeds, crushed
  • 24 small or medium-size clams or mussels or preferably a combination of both, scrubbed free of sand and grit; de-beard the mussels if necessary
  • pounds (680 g) white flesh fish, preferably more than one kind, such as cod fillets, cod loins, red snapper, halibut, haddock, monkfish, or striped bass, cut into chunks
  • ¾ pound (340 g) sea scallops; cut in half if very large
  • 1 tablespoon chopped fresh basil
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. For the Aioli: Place the pasteurized egg yolk, lemon juice, cold water, mustard, and ½ teaspoon of salt in a medium-size nonreactive bowl. Whisk vigorously until blended. Very slowly, drop by drop, whisk in about a quarter of the olive oil, whisking all the while. This will take several minutes; go slowly, allowing the mayonnaise to thicken. Gradually add the remaining olive oil until the desired thickness is reached; you might not use all the oil, but you will most likely use at least ¾ cup (180 ml). Gently stir in the chopped peppers and cayenne to taste.
  2. Season to taste with more salt and with black pepper, if desired. The aioli is ready to use, or refrigerate in an airtight container for up to 2 days.
  3. For the Toast: Right before beginning to cook the seafood, slice the baguette into 1-inch (2.5 cm) slices, toast in a toaster or on a baking sheet in a 400°F (200°C) oven, then brush with the olive oil; set aside.
  4. For the Bouillabaisse: Peel the shrimp and set them aside, reserving shells. Place the shells in a medium-size saucepan with 4½ cups (1 L) of water. Bring to a boil, lower the heat, and simmer for 5 minutes. This is a super-quick shellfish stock.
  5. While the shrimp shells are simmering, heat the oil in a deep 5-quart (4.7 L) pot, such as a Dutch oven, over medium heat. Add the leek greens and sliced fennel and sauté for 3 to 5 minutes, or until softened but not browned.
  6. Strain and measure out 4 cups (960 ml) of the stock for the bouillabaisse. Discard the shells. Add the shrimp stock, tomatoes, parsley, orange zest, thyme, and fennel seeds to the leek mixture. Cover, increase the heat, and simmer for 10 minutes
  7. Add the clams and/or mussels, cover, and cook for about 5 minutes, or until the shells open, discarding any that do not open. Add the white fish and scallops, cover, and cook for about 5 minutes, or until the fish is almost opaque. Add the shrimp and cook, covered, for about 3 to 5 minutes more, or just until the shrimp turn pink. Gently stir in the basil and taste the broth. Season with salt and pepper, as desired.
  8. Place a slice or two of garlic toast in each bowl and top the toasts with a generous dollop of aioli. Ladle the stew on top and garnish with fennel fronds, if you like. Serve immediately.

Dédé's Quick Recipe Tips Video

Notes:

Tips
  • If you want to make a Roasted Red Pepper Aioli using prepared mayo, you can, but you will be missing out on the potent garlic flavor. Simply stir together ½ cup (113 g) of prepared mayonnaise, ¼ cup (85 g) of drained and chopped jarred roasted red peppers, 2 teaspoons of freshly squeezed lemon juice, and ⅛ teaspoon cayenne pepper in a food processor and pulse one and off just until combined. Season to taste with salt and black pepper; the quickie aioli is ready to use.
Nutrition Facts
Low FODMAP Bouillabaisse
Amount Per Serving
Calories 1116 Calories from Fat 630
% Daily Value*
Fat 70g108%
Sodium 123mg5%
Carbohydrates 20g7%
Fiber 1g4%
Sugar 2g2%
Protein 78g156%
Calcium 30mg3%
* Percent Daily Values are based on a 2000 calorie diet.