Fish soup
Mixed seafood combined with white fish, simmered with chunks of potato, tomatoes and some handy frozen vegetables, make a main course soup that is bursting with flavour and goodness. It is delicious served with bread.
1 tablespoon olive oil
2 shallots, finely chopped
1 garlic clove, crushed
4 cups diluted salt-reduced or homemade fish or chicken stock
pinch of saffron threads
1 bay leaf
250 grams (1⁄2 lb) potatoes, peeled and cut into 1 cm cubes
3 cups frozen mixed vegetables
3 tomatoes, peeled, deseeded and diced
200 grams (7 oz) firm white fish fillet, cut into 2.5 cm chunks
350 grams (12 1⁄3 oz) mixed seafood (mussels, squid rings and shrimp), thawed if frozen
1.Heat the oil in a large pot and fry the shallots and garlic gently for about 5 minutes, to soften but not brown. Add the stock, saffron and bay leaf and bring to a boil.
2.Add the potatoes to the pot, reduce the heat, cover and simmer gently for about 10 minutes until tender.
3.Increase the heat to high and add the frozen mixed vegetables. Bring back to a boil, then stir in the tomatoes, fish fillet and mixed seafood. Reduce the heat and simmer gently, without stirring, for about 3 minutes until the fish is white and firm. Season to taste, then serve immediately.
Variation• For a special occasion, replace about 1⁄2 cup of the stock with dry white wine and replace the mixed seafood with whole mussels in the shell. Cook until the mussel shells open (discarding any that stay closed), and add a handful of cooked whole shrimp to each bowl.
Serves 4
Preparation time 10 minutes
Cooking time 20 minutes
Each serving
33 g protein • 7 g fat of which 1.5 g saturates • 19 g carbohydrate • 2.5 g fibre • 288 Calories
