Try something different with this tasty fish soup

Chances are, you aren't getting enough fish in your diet. This soup can be part of the solution, and it's low in fat and really satisfying.

• 1 large leek30 ml (2 tbsp) olive oil
• 2 cloves garlic, crushed
• 4 sprigs fresh thyme
• 2 bay leaves
• 2 cans (400 g/14½ oz each) chopped tomatoes
• 500 ml (2 1/2 c) hot fish stock
• 450 g (1 lb) skinless firm white fish, such as snapper, cod or halibut
• 1 small cucumber
• 240 g (1 c) frozen baby lima beans
• Grated zest of 1 lemon
• 130 g (1/2 c) croutons

Preparation: 10 minutes. Cooking: 20 minutes. Serves 4.

1. Finely chop the leek. Heat the oil in a large pot over high heat, then add the leek, garlic, thyme and bay leaves. Cover and cook for two minutes, reducing the heat if the vegetables begin to brown too quickly.
2. Stir in the tomatoes and the hot stock. Return to a boil, cover, reduce the heat to low and simmer for 15 minutes. Meanwhile, cut the fish into 3.5 centimetre (1 1/2 inch) chunks and dice the cucumber.
3. Add the lima beans to the pot, cover and return to a boil. Reduce the heat so that the soup is bubbling gently, then add the fish, lemon zest and cucumber. Cover and simmer for three minutes, or until the fish is cooked through.
4. Ladle into four bowls, add a sprinkling of croutons to each one, and serve.

• Try a mixture of salmon and white fish or mixed seafood. If using frozen mixed seafood, add an extra minute of cooking time in step 3.
• For a subtle anise flavour, add one large fennel bulb, cut into slim wedges, then slice these across into shreds. Cook the fennel with the leek in step 1.
• Frozen peas or sweet corn can be used instead of the lima beans.
• For a more substantial soup, add a drained 400 gram (14½ ounce) can of cannellini or black-eyed peas with the lima beans.

• When buying fresh fish, choose fillets or steaks that are firm and translucent. Fish that smells fishy is probably past its prime.
• If you're concerned about sustainability, buy fish that's responsibly caught or farmed. If buying supermarket fish, look for a logo stating that the fish has come from a sustainable source.
• Croutons are available in different sizes and flavours, so you can add your own twist to the presentation and taste.
• You can make your own croutons by toasting four thick slices of whole grain bread and cutting into chunks just before serving.

• 312 calories
• 10 g fat
• 1 g saturated fat
• 29 g carbohydrates
• 28 g protein
• 7 g fibre

Aromatic lemon and herbs blend brilliantly with leeks and lima beans to make a perfect match for pieces of succulent white fish.