Soupe de Poissons à la Rouille
Classic Provençal fish soup with saffron, fennel and a garlicky saffron rouille on croutons — a French Mediterranean masterpiece with ~28g protein.
📅January 8, 2026
25mPrep
45mCook
4Servings
⭐ 4.8Rating
Nutrition Facts (per serving)
Protein 28%Fat 41%Carbs 31%
420kcalCalories
28gProtein
18gFat
30gCarbs
4gFiber
Ingredients
👥4
- 1.8 lbmixed fish (rascasse, gurnard, conger)
- 7⅛ ozfennel bulb
- 14⅛ ozcanned whole tomatoes
- 1 pinchsaffron threads
- 6 wholegarlic cloves
- ⅝ cupdry white wine
- 1 wholeegg yolk
- 4 tbspolive oil
- 2.8 ozbaguette croutons
- 2⅛ ozGruyère cheese grated
Instructions
- Heat olive oil in a large heavy pot over medium-high heat. Sauté the sliced fennel, onion and 4 crushed garlic cloves for 8 minutes until softened. Add the tomatoes and saffron, crushing the tomatoes with a spoon.
- Add the fish (cleaned and cut into chunks), pour in the white wine and enough cold water to cover (about 1.5 litres). Add a bay leaf and a strip of orange zest.
- Bring to a vigorous boil and cook for 20 minutes. The strong boil helps emulsify the fish oils into the broth.
- Remove any large bones you can see. Blend the entire soup using an immersion blender, then pass through a fine sieve or food mill, pressing hard to extract all liquid. Discard the solids.
- Return the strained soup to the pot, bring to a simmer and season with salt, pepper and a squeeze of lemon. Keep warm.
- Make the rouille: blend the remaining 2 garlic cloves with the egg yolk, a pinch of saffron, salt and a teaspoon of lemon juice. Slowly drizzle in olive oil while blending until you have a thick, creamy emulsion.
- Toast the baguette croutons. To serve, ladle the soup into bowls. Pass the croutons, rouille and Gruyère separately for guests to add as they wish.
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