Recipe: Seafood 'St-oup'

Sensei offers a recipe for Seafood 'St-oup', made in the spirit of the French Mediterranean Bouillabaisse.

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Seafood ‘St-oup’


Seafood ‘St-oup'

This rustic soup or stew (hence ‘st-oup’) is made in the spirit of the French Mediterranean Bouillabaisse. Historically this was the stew that fishermen made with the leftover seafood that did not sell from that day’s catch. After adding a variety of vegetables, herbs and spices, a hearty one pot meal was created.

Create your own classic recipe by using your favorite seafood and vegetables. With a tossed salad and some crusty bread, you have a heart healthy, low fat meal that is fit for a king!

1-1 ½ lbs Firm fish like monk, halibut, salmon, grouper, or small whole fish
2 dozen Shellfish like mussels, clams or shrimp
1 Tbsp Olive oil
1 Small onion, chopped
2-3 Garlic cloves, crushed
8 Small potatoes, halved, unpeeled (try new or red potatoes)
1 Medium tomato, peeled and diced (optional)
3 cups Fish broth or clam juice diluted with equal amount of water
½ cup Dry white wine (optional)
2 Tbsp Fresh parsley (2 tsp dried)
Salt & pepper to taste
Saffron to taste (about 1 loose teaspoon)

For quicker prep, cook potatoes in the microwave until fork tender first.

In a stock pot, heat oil over medium heat and cook garlic and onions until translucent. Add fish stock and bring to a boil. Next add tomato, wine, parsley and saffron, then add fish (if using whole), otherwise add larger pieces of fish first, and reduce heat to maintain a rolling boil. Make sure not to let it boil too briskly, as this may break up the fish pieces. Cover for 2-3 minutes, once the fish starts changing color (cooking through), add shellfish and cover to let steam. Within 3-4 minutes the shrimp should be pink and mollusks opened. Taste broth and adjust seasoning.

• Serve with crusty rustic bread or toasted baguette slices rubbed with a clove of garlic.
• Strain extra liquid and freeze for your next fish soup. You will never have to buy fish stock again!

Servings: 4
Calories: 551
Carbohydrates: 68 g
Protein: 43 g
Fat: 9 g

Prep Time: 10 minutes

Cooking Time: 10-15 minutes

For more delicious meals that can help you lose weight, visit

Sensei for Weight LossTM ( is a holistic program developed by physicians, behavioral psychologists and dietitians promoting healthy nutrition and lifestyle. The experience begins online, where you enter your desired weight, food preferences, and favorite forms of exercise. Your Sensei then automatically creates a program for you whether you hate going to the gym and enjoy fast food or if you like cooking at home and working out. Because the program suits your lifestyle it is easier to stick with. Sensei is like having your own weight loss coach at your fingertips, delivering customized meal plans, weekly shopping lists, goal tracking and motivational support to your mobile phone display or personal Web page – motivating you to make healthier choices. The Sensei program will help you to make small changes that can lead to big results.

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0 thoughts on “Recipe: Seafood 'St-oup'

  1. Not only high in carbs but high in calories. It’s hard to find things these days that taste great that aren’t so high in calories, etc. Takes the fun out of dieting.

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