Serve this tasty seafood dish with lemon wedges and crusty bread.
Seafood and shellfish contain tricky-to-get nutrients, such as zinc and vitamin B12, both of which are important for brain health and mood. They’re also particularly delicious when simmered together in this classic French comfort-food soup and topped with rouille, a creamy garlic sauce (made with omega-3-rich flaxseed).
Rouille: In a small food processor, whirl red pepper, flaxseed and lemon juice until smooth. Pulse in mayonnaise, garlic, cayenne pepper and saffron (if desired). Refrigerate for 20 minutes. (Make-ahead: Refrigerate in an airtight container for up to 2 days.)
In a Dutch oven, heat oil over medium heat. Cook onion, salt and pepper until onion is softened, about 5 minutes. Add tomato paste; cook and stir until a rusty-coloured coating forms on bottom of pan, about 5 minutes. Add clam juice, 1½ cups (375 mL) water, fennel seeds, orange zest and saffron (if desired); bring to a boil. Reduce heat, cover and simmer for 10 minutes.
Add fish, mussels and scallops. Cover and simmer until mussels open and fish flakes easily when tested, about 8 minutes. Discard any mussels that don’t open. Stir in parsley.
Ladle soup into bowls. Top with rouille.
Per Serving: 409 calories, 42 g protein, 19 g fat (3 g saturated fat), 16 g carbs, 2 g fibre, 67 mg cholesterol, 791 mg sodium
For ultimate freshness, flaxseed is best ground right before being consumed. Grind it into a fine powder in a coffee grinder.