30-MINUTE dinners

Try these speedy suppers that are full of flavour but easy on the prep

- ROSE FOOKS

Sweet potato and courgette fishcakes 

These fishcakes make a delicious lunch or light dinner, but you could make mini versions for parties or to serve as a starter.

PER SERVING 370 cals, 20g fat, 2g sat fat, 46g carbs

MAKES 8 (serves 4) PREP 10 mins 
COOK 20 mins

1 Cook the sweet potato and baking potatoes in a microwave, on high, for 10-15 mins, until soft.

2 Meanwhile, put the courgette in a sieve and press firmly to remove the excess moisture, then put in a bowl and mix with the fish, lime zest and juice, 50g breadcrumbs, eggs and chilli until combined.

3 Once cool enough to handle, peel the cooked potatoes and add the flesh to the fish mixture. Season and mix well to mash up the potato.

4 Put the remaining 50g breadcrumbs on a plate. Divide the fishcake mix into 8 equal portions, squeeze into a ball in your hands then coat in the crumbs. Flatten to make 7-8cm patties.

5 Heat the oil in a large non-stick frying pan and cook the fishcakes, in batches, for 2 mins each side or until golden brown, adding more oil as needed. Serve with a squeeze of lime, plus broccoli and spicy mayo, if you like.

COOK'S TIP Add a breadcrumb to the oil as it heats - when it's hot enough for frying, the breadcrumb will sizzle.

Aubergine and lentil Parmigiana

An Italian one-pot dinner that can be made ahead and frozen to cut down cooking time.

PER SERVING 340 cals, 16g fat, 10g sat fat, 22g carbs

SERVES 4 READY IN 30 mins