I love some heat and freshness so this simple seafood dish really does it for me. I first cooked it for myself so just multiply the quantities up for more people. My version is 400 calories.

Ingredients

• 200g seafood, I used cod, raw prawns & scollops
• 50g carrot, peeled and sliced
• 50g celery, sliced
• 1 small sweet potato, peeled and cubed
• 2 spring onions, diced
• 1 tomato, deseeded and diced
• 1 tbsp fresh herbs, finely chopped
• 250ml vegetable stock
• Pinch dried chilli flakes
• 2 tsps olive oil
• Salt & pepper

What to do 

1. Heat your oil in a saucepan and cook the carrot, celery and sweet potato for a few minutes.
2. Add the spring onions and chilli, stir and add the stock.
3. Cook for about 10 minutes until the vegetables are just starting to soften.
4. While this is happening mix the tomatoes with the herbs, a pinch of salt and a good screw of black pepper.
5. Add the seafood and most of the tomato mixture.
6. Cook gently for 5 minutes but make sure any fish pieces don’t start to fall apart.
7. Serve in a bowl with the last bit of tomato mixture on top.

Tips / Pointers

• Use frozen fish, just treat it even more gently because it can fall apart more easily as it thaws and cooks.
• Add some diced potato if you want more bulk.
• Serve with some crusty rolls or garlic/herb bread.
• Switch the celery for fennel and make sure there is some dill in the herb mix to emphasise the classic aniseed / fish combo.