Sopa de Mariscos


“No great achiever; even those who made it seem easy; ever succeeded without hard work”Jonathan Sachs

Here is my take on a delicious little traditional tapas, Sopa de Mariscos (Spanish Seafood Soup).

I did not have saffron in my stock cupboard and couldn’t get any in the shop but I improvised with cinnamon instead.

The Spanish use wine in lots of their dishes for cooking and the combination of the white wine with the fish sauce, and the vegetable stock, gives an absolutely superb combination of flavours.

The mixture of garlic, onion, red pepper, fresh tomato and the Tinned tomatoes make it so colourful and flavoursome.

Although in recent years plastic pollution has threatened the wildlife in our oceans, Seafood is still by far the best source of untampered protein that we can eat.

Foods such as prawns and squid come from a completely fresh water and environment, the proteins in them are 100% pure and natural but they also give us a lot of added benefits alongside the protein.

After a very long run, this kind of soup is perfect for recovery. High in absolutely everything possible, except Fat.

And remember, the more colour to your food and the more variety of vegetables etc, the more the iron content, important for lifting your energy again and boosting those tired blood cells.


2 Onion shallots, finely diced ( 11.5 Calories, 0g Fat, 1.5g Carbs, 1g Protein)

3 cloves of garlic, finely chopped ( 13 Calories, 0g Fat, 3g Carbs, 1g Protein)

1 Red Pepper, de-seeded and finely diced ( 30 Calories, 0g Fat, 8g Carbs, 2g Protein)

1 plum tomato, chopped ( 8.5 Calories, 0g Fat, 1.5g Carbs, 0.5g Protein)

1 Cup frozen peas ( 42.5 Calories, 0.5g Fat, 5.5g Carbs, 3g Protein)

1 Cup white wine ( 65 Calories, 0g Fat, 0g Carbs, 0g Protein)

400g Tin Chopped Tomatoes ( 94 Calories, 0g Fat, 14g Carbs, 6g Protein)

1 tbsp fish sauce ( 8 Calories, 0g Fat, 1g Carbs, 1g Protein)

2 Vegetable oxo cubes, crushed ( 16 Calories, 1g Fat, 3g Carbs, 1g Protein)

200g King Prawns ( 70 Calories, 1g Fat, 1g Carbs, 14g Protein)

100g Squid Rings ( 90 Calories, 2g Fat, 0g Carbs, 18g Protein)

1 tbsp Cinnamon ( 19 Calories, 0g Fat, 6g Carbs, 0g Protein)

1 tbsp Fennel ( 17 Calories, 0g Fat, 2g Carbs, 1g Protein)

1 tbsp Olive Oil ( 123 Calories, 14g Fat, 0g Carbs, 0g Protein)

Cheesy Ciabatta Bread ( 194 Calories, 3g Fat, 33g Carbs, 8g Protein)


1) Fry the shallots in the tablespoon of olive oil on a medium to high heat for about 4-5 minutes until turning yellow and beginning to brown a little.

2) Add the garlic, pepper and the fennel and continue to cook for a good few minutes more. Then add the tomatoes and cook for another few minutes until the tomato is starting to soften.

3) Now add the cup of white wine, give everything a stir and then add the chopped tomatoes. Bring to the boil and then simmer on a medium heat for about 10 minutes.

4) Whilst simmering, add the fish sauce, cinnamon and the frozen peas. Stir well and continue cooking for a few moments.

5) Now add the crushed vegetable stock along with the prawns and squid.

6) Continue cooking for approximately another 5 minutes, ensuring that the prawns are well pinked.

7) Ladel in to bowls and serve with some delicious ciabatta bread.

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