Ingredients
2 pints of water – for stock
100g can of sweetcorn
200g smoked mackerel
200g poached smoked haddock
1 medium potato, peeled and diced
1 green pepper, diced
1 onion, finely chopped
2tbsp single cream
1 chicken or vegetable stock cube
2 jalapeno peppers, sliced
1tbsp butter
1tbsp lemon juice
Salt and cayenne pepper
How to make it (serves 4)
Melt the butter in a large saucepan, add the chopped onion, peppers and potato and let them sweat very gently, without browning, for around ten minutes. Next gradually add the stock, stirring continually. When it’s all in, add half of the haddock and half of the mackerel, which should be separated into flakes. Now pour the soup into a liquidiser and blend thoroughly. Add the remaining haddock and mackerel, along with the sweetcorn and cream. Season with salt, pepper and lemon juice while warming gently.
Per portion: 415 cals; 25g fat; 23g protein; 26g carbs
What you get
Smoked mackerel
Mackerel is the richest source of omega-3 fatty acids, necessary for the development of the nervous system and for the health of the brain.
Sweetcorn
Sweetcorn provides vitamin B6, needed for converting the amino acid known as tryptophan into the neurotransmitter serotonin. Depressed people have been found to have lower levels of vitamin B6.
Green peppers
Peppers contain the nutrient folate and depression is a common symptom of folate deficiency.
Jalapeno peppers
Hot peppers contain capsaicinoids, which cause pain in the mouth. This causes a flood of endorphins to be sent to the site of the pain, bringing a mood boost that lasts for about an hour.
