Soup, bouillabaisse
Common food
Photo: Wikipedia
Bouillabaisse is a rich, aromatic Provençal fish stew, traditionally made with a medley of Mediterranean rockfish, shellfish, and aromatic vegetables simmered in a saffron and fennel-infused broth. The texture is hearty yet delicate, with tender chunks of seafood and a vibrant, orange-hued broth that carries deep umami and subtle anise notes. Nutritionally, it's a lean protein powerhouse, delivering over 8 grams of protein per 100 grams with minimal carbohydrates and fat.
Calorie split: 49% protein · 10% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore bouillabaisse for its complex, layered flavor—a harmonious blend of briny seafood, sweet saffron, and aromatic herbs that tells a story of the Mediterranean coast. It's also celebrated as a communal, celebratory dish, often served in two courses (broth first, then the fish) with traditional accompaniments like rouille and croutons.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content from the broth and seafood, which can be problematic for those managing blood pressure. Additionally, the variety of shellfish and fish makes it a common allergen risk for seafood allergies. To counteract sodium, you can use low-sodium fish stock or make your own broth, and be mindful of portion size. For allergens, always know the specific ingredients and consider a simplified version with safe fish if cooking for someone with allergies.
Key benefits
- Excellent source of lean, high-quality protein from varied seafood.
- Low in carbohydrates and added sugars, suitable for low-carb diets.
- Contains omega-3 fatty acids from the fish, supporting heart health.
- Rich in minerals like selenium and iodine from the seafood and seaweed (if used).
- Hydrating due to its high broth content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'bouillabaisse' comes from the Provençal words 'bolhir' (to boil) and 'abaissar' (to reduce), referring to the traditional cooking method of rapidly boiling the broth to emulsify the olive oil and create its signature creamy texture.
Full nutrition (USDA data · scales with serving)
| Water | 86.2 g |
| Energy | 67.0 kcal |
| Protein | 8.3 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.71 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 145 mg |
| Potassium, K | 157 mg |
| Sodium, Na | 225 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 14.8 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 39.8 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 49.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 343 ug |
| Lutein + zeaxanthin | 13.0 ug |
| Vitamin E (alpha-tocopherol) | 0.91 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.45 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.32 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.90 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.06 g |
| Cholesterol | 31.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is bouillabaisse the same as regular fish soup?
No. Bouillabaisse is a specific, protected Provençal recipe requiring a mix of Mediterranean rockfish, specific aromatics like saffron and fennel, and a two-stage serving method. Generic fish soup is a broader category.
Can I make bouillabaisse with any fish?
Traditionally, no. Authentic versions use firm-fleshed Mediterranean rockfish like scorpionfish, John Dory, and monkfish. Using delicate fish like cod or salmon would cause them to disintegrate and lacks the traditional flavor profile.
What is rouille and is it essential?
Rouille is a spicy, garlicky saffron aioli spread on toasted bread and floated on the broth. It's a classic and highly recommended accompaniment that adds richness and flavor, though not strictly mandatory for the stew itself.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.67 kcal/g · 49% calories from protein · 0.3 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.