SHOPPING LIST: Mackerel and Potato Fishcakes with Peas (1 portion, 2 fishcakes)
Meal Plan 3, Friday dinner (budget, fish)

[ ] 1 tin mackerel fillets in spring water (about 125 g drained)
[ ] 200 g potatoes
[ ] 1 onion (you need a quarter)
[ ] 100 g frozen peas
[ ] Porridge oats (3 tbsp, about 25 g)
[ ] Smoked paprika (1/2 tsp)
[ ] Olive oil (2 tsp)
[ ] Baking paper
[ ] Salt
[ ] Black pepper

Cupboard check: oats, paprika, olive oil, baking paper, salt and pepper are probably already at home.
Tip: choose mackerel in spring water rather than oil or sauce.