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It's the third week of heats and seven more hopefuls need to pull out all the stops to prove to judges John Torode and Gregg Wallace that they have the potential to rise above the rest.

This year sees the return of the MasterChef market, full of quality produce from across the world including meat, fish, fruit, vegetables, nuts, pulses, grains and dairy. The challenge is to invent and cook one dish using anything from the market.

This time, the featured ingredients include chicken thighs, chorizo, crab, sea trout and prawns. They have an hour and ten minutes to dazzle the judges and prove they are good enough to stay. The stakes are high and it's important to choose wisely because after tasting all seven dishes, John and Gregg will decide which four cooks will stay, while three cooks will be sent home.

The four remaining cooks will have one more challenge standing between them and a quarter-final place. They must cook two courses that will excite not just John and Gregg, but also impress 2016's MasterChef finalists - Jack Layer and Billy Wright - and 2016 MasterChef champion, Jane Devonshire.

After the four hopefuls have cooked, John and Gregg will decide which three contestants deserve to take the next step in the competition and go through to Friday's quarter-final.