SHOPPING LIST: Piri-Piri-Style Baked White Fish with Potatoes and Peas (1 portion)
Meal Plan 5, Friday dinner (quick, prepare ahead, fish)

[ ] 1 skinless white fish fillet (cod, haddock or pollock, about 150 g), fresh or frozen
[ ] 200 g waxy potatoes (new or baby potatoes)
[ ] 200 g chopped tomatoes: the other half tin from Wednesday (kept covered in the fridge)
[ ] 100 g frozen peas
[ ] 1 head of garlic (you need 1 clove)
[ ] 1/2 lemon
[ ] Piri-piri (peri-peri) sauce (1 tsp), or chilli flakes (1/4 tsp)
[ ] Smoked paprika (1 tsp)
[ ] Olive oil (1 tsp)
[ ] Foil
[ ] Salt
[ ] Black pepper

Cupboard check: garlic, paprika, olive oil, foil, salt and pepper are probably already at home. Piri-piri sauce may be new.
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).