This rich, protein-packed soup provides plenty of essential minerals including zinc, selenium and iodine. Zinc is particularly important in the production of brain chemicals in influencing mood, memory and cognitive function. If you can’t find raw seafood use pre-cooked bags and add at the end of cooking to heat through.
Preparation time: 15 mins Cooking time: 30 mins
Per serving: 187 kcals, 4.2g fat – 0.7g saturates – 8.3g carbs, 7.7g sugars, 22.2g protein, 4.5g bre, 1.7g salt
■ Olive oil 1 tbsp
■ Garlic cloves 2, crushed
■ Onion 1, finely chopped
■ Fennel bulb 1 small, finely chopped
■ Carrot 1, finely chopped
■ Saffron strands 1⁄2 tsp, soaked in 1 tbsp hot water
■ Fish stock 400ml
■ White wine 100ml
■ Chopped tomatoes 400g can
■ Cayenne pepper pinch
■ Smoked paprika pinch
■ Firm white fish e.g. cod, halibut, hake 150g, skinless cut into thick pieces
■ King prawns 100g, raw
■ Clams 100g, raw and cleaned
■Mussels 200g, raw, cleaned and scrubbed
■Fresh tarragon 1 tbsp, chopped
■Fresh dill 1 tbsp, chopped
1 Heat the oil in a large pan and add the garlic cloves and vegetables. Cook gently for 5 mins until softened.
2 Add the saffron, fish stock, white wine, tomatoes and spices. Simmer for 15 mins.
3 Add the white fish and shellfish and simmer for 5 mins until cooked through.
4 Stir in the herbs and season to taste before serving.