koko definitely soup. I must admit to being lazy and using Covent Garden or Yorkshire Provender or just plain old tins when I'm calorie counting, as although the homemade stuff is bound to be better, it's such a faff to work out calories, especially when using any meat.
A hero meal of mine is a smoked haddock fillet, a poached egg and a huge pile of spinach. Total nursery food but remarkably rich and satisfying, and comes in under 200 calories.
I also really love the Lidl packs of fantail prawns. Somehow so much better than any other prawns. I just cover them in lemon juice and pepper and munch on them, 132 calories for the pack. I genuinely love them so much I sometimes do this on non fast days too! I am a prawn addict though.
Similarly the supermarket packs of roast chicken. I like to take the stress out of fast days by eating things with the calroies printed on the side, and add veg as needed.