5 speedy after-work suppers

Fast low-fat fish and chips

Heat the oven to 200C/400F/gas mark 6 and cut some medium-sized potatoes lengthways, each into 4 long wedges (leave the skin on). Brush or spray with a little olive oil and sprinkle with salt. Use a pump spray bottle for oil as it coats lightly and evenly. Bake for 30-35 minutes.

Meanwhile, in a small bowl mix 4-5 tbsp fresh breadcrumbs, grated zest and juice of a lemon, some chopped fresh herbs (parsley, chives or dill), 1 tsp Dijon mustard and season with salt and pepper.

Lay the fish (use cod, haddock or any white fish) on a baking sheet and cover with the mixture. Place the fish on the top shelf over the potatoes and bake for 15-20 minutes. The top should be crispy and the fish just done inside.

Very easy veg

Casseroles don't have to take hours to cook. Start by bringing a large pan of water to the boil while you prepare the veg: cut cauliflower and broccoli into large florets. Chop some celery and carrots into chunks. Drop some baby new potatoes into the boiling water and cook for 8 to 10 minutes.

Add the rest of the vegetables and blanch for another couple of minutes until they are softened but not overcooked. Drain in a colander and tip into a baking dish.

While the vegetables are cooking, crumble some Danish blue cheese into a tub of Quark. Spoon this over the vegetables and sprinkle over some dried breadcrumbs.

Bake in a hot oven (220C/475F/gas mark 7) for 15 minutes or until the sauce bubbles and the top is golden.

Simple sausage

Let it simmer until most of the liquid has reduced off. Add 1 heaped tbsp grainy mustard, or if you like it spicy, a pinch of dried chillies. Now stir in a 200ml tub of Greek yoghurt, crème fraîche or double cream. Use the low fat versions of the yoghurt or crhme fraiche if you like.

Set on a low heat while you cook 250g pasta - use penne, farfalle or fusilli (quills, bow ties or twists). Drain the pasta and mix into the sausage. You can eat it now or spoon it into a dish, top with grated cheese and breadcrumbs and heat under the grill until the top is crispy.

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