a quick healthy weeknight dinner

Finishing work at 5:30 and then meeting friends for coffee, I'm often not home until 7:30, which doesn't leave a lot of time for dinner before it gets too late.

This meal takes no more than 30 minutes - and it's healthy, seasonal and bursting with flavor. Turn on the oven to 200C as soon as you get in and let it preheat while preparing the rest.

grilled swordfish with roasted cherry tomatoes and spring greens
(serves 2)
300 g swordfish steaks (or tuna, or mackerel)
lime juice
a handful of basil
30 cherry tomatoes
1 clove garlic (optional)
1 tbsp olive oil
1 tbsp white wine vinegar
200 g spring greens

While the oven is preheating to 200C, set the swordfish steaks on a plate and squeeze the juice of one lime over them. Season with pepper and top with torn basil and leave to marinate for a few minutes.

Cut each of the cherry tomatoes in half and put in a roasting tin lined with foil. Add 1 tbsp olive oil, 1 tbsp white wine vinegar, and some Maldon salt. If using like garlic, chop some and mix in with the tomato/oil/vinegar mixture. Once the oven has preheated, put in the tin. To roast, it won't take more than 30 minutes.

Meanwhile, rinse and tear up the spring greens.

After 20 minutes of roasting the tomatoes, turn the grill on. If you have a separate grill, you won't have any trouble. but if you have a combi, simply move the tomatoes to the bottom of the oven and change the setting to 'grill'. Let the grill pan heat and then place the swordfish steaks on. They'll need 15 minutes - turning once halfway through. Leave off some of the basil when you first put the fish on - when you turn after 7-8 minutes, pour over the remaining lime juices and torn basil.

As soon as you put the swordfish on, set a pot of water to boil. Once it has boiled, and you've flipped the steaks, plunge the spring greens on, let it return to the boil, and then turn down to simmer for 4 minutes.

Everything should finish around the same time. Split the greens and tomatoes evenly between two plates.

Calories: a bargain at 310 calories per serving. (adding 1/2 a tin of flageolet beans per person adds 96 calories per person)

To bulk this dish for the other person: rinse and drain a tin of flageolet beans (or other white beans). Put in a pan and cover with cold water and let it simmer while you cook everything else.

Top tips from this dish that can be applied to others:
-When grilling, oil often isn't needed. For example, with the swordfish or other fish, you simply need something acidic like lemon or lime juice. If it's a very meaty fish, just use a couple sprays of olive oil.

When roasting vegetables, use vinegar as well. Wine vinegars caramelize well and add to the sweetness of the vegetable when roasted. It also reduces the need for added fat. Whereas often roasting recipes call for lots of oil, a mix of oil with vinegar or lemon juice works just as well and allows the natural flavors to come through. (This works for roasting meats too.)