SHOPPING LIST: Oat-Crusted Baked White Fish with Potato Wedges and Peas (1 portion)
Meal Plan 6, Friday dinner (quick and cheap, prepare ahead, fish)

[ ] 1 skinless white fish fillet (coley, pollock or cod, about 150 g), fresh or frozen
[ ] 250 g potatoes
[ ] 100 g frozen peas
[ ] 20 g porridge oats (about 3 tbsp)
[ ] 30 g plain Greek-style yoghurt
[ ] Smoked paprika (1 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.
Prep ahead: microwave and season the wedges on the tray, and mix the oat coating. Keep the fish covered on the bottom shelf of the fridge (cook within about 6 hours), and coat it only at dinner time.
Fish tip: frozen fillets can be defrosted in the fridge overnight (do this on Thursday evening).