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. 

Serves 4
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.