SHOPPING LIST: Oven-Baked White Fish with Tomatoes, Olives and Couscous (1 portion)
Meal Plan 4, Friday dinner (quick, prepare ahead, fish)

[ ] 1 skinless white fish fillet (cod, haddock or pollock, about 150 g), fresh or frozen
[ ] 150 g cherry tomatoes (from the punnet bought for lunch)
[ ] 30 g pitted black olives
[ ] 1 head of garlic (you need 1 clove)
[ ] 60 g couscous
[ ] Reduced-salt vegetable stock cubes (you need half a cube)
[ ] Dried oregano (1/2 tsp)
[ ] Olive oil (1 tsp)
[ ] Foil
[ ] Salt
[ ] Black pepper

Cupboard check: garlic, couscous, stock cubes, oregano, olive oil, foil, salt and pepper are probably already at home.
Prep ahead: assemble the dish and cover it with foil (bottom shelf of the fridge, cook within about 6 hours).
Fish tip: buy fresh fish on the day or the day before. Frozen fillets can be defrosted in the fridge overnight (do this on Thursday evening).
Leftovers: olives. Keep the rest of the jar or pack in the fridge and eat within the date on the label.