Monkfish Bourride
Monkfish Bourride is a classic French Provençal stew featuring firm, meaty monkfish poached in a fragrant, garlic-and-saffron-infused broth, often enriched with olive oil and sometimes a touch of tomato. It is a traditional dish from the coastal regions of southern France, particularly associated with Marseille and the Mediterranean, and is typically served with crusty bread or boiled potatoes to soak up the rich sauce.
🍽️ Nutrition at a glance
This dish is high in protein from the monkfish and healthy fats from olive oil, with minimal carbohydrates unless served with starchy sides. A typical serving provides a good source of lean protein, omega-3 fatty acids, and essential minerals like selenium and phosphorus, with a rough calorie ballpark of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 24 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 650 mg |
| Selenium | 40 mcg |
| Phosphorus | 280 mg |
| Vitamin B12 | 5 mcg |
| Niacin (B3) | 8 mg |
| Potassium | 420 mg |
| Magnesium | 45 mg |
| Iron | 2 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 1 serving (about 300 g, including fish and sauce) · estimated, varies by recipe
💡 What's interesting
Culturally, Bourride is a staple of Provençal cuisine, reflecting the region's reliance on fresh seafood and aromatic ingredients like garlic, saffron, and herbs. Nutritionally, monkfish is a lean, low-mercury fish, making it a sustainable and heart-healthy choice that's often called the 'poor man's lobster' for its firm texture.
