Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Eating one or two serves of fish weekly can reduce the risk of a range of diseases, from childhood asthma to prostate cancer. Chilli fish soup makes an excellent starter.

Ingredients (Serves 4)

• 15 g Chinese dried mushrooms
• 2 tbsp sunflower oil
• 1 onion, sliced
• 100 g mangetout
• 100 g bamboo shoots
• 3 tbsp sweet chilli sauce
• 1.2 liters fish or vegetable stock
• 3 tbsp light soy sauce
• 2 tbsp fresh coriander
• 450 g cod fillet, skinned and cubed

1. Place the mushrooms in a large bowl. Pour over enough boiling water to cover and leave to stand for 5 minutes. Drain the mushrooms thoroughly. Using a sharp knife, roughly chop the mushrooms.
2. Heat the sunflower oil in a preheated wok. Add the onion to the wok and stir fry for 5 minutes, or until softened.
3. Add the mangetout, bamboo shoots, chilli sauce, stock and soy sauce to the wok and bring to the boil.
4. Add coriander and cubed fish to the wok. Leave to simmer for 5 minutes or until the fish is cooked through.
5. Transfer the soup to warm bowls, garnish with extra coriander if wished and serve hot.

“There are many different varieties of dried mushrooms, but shiitake are best. Cod is used in this recipe as it is a meaty white fish. For real luxury, use monkfish tail instead.”

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