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shopping list

Meat and Fish

• 2-3 smoked haddock fillets (500g)
• 2 fillets of plaice
• 2 salmon fillets (approx 120g each)
  
  
  

Fruit and Veg

• 1 leek
• bulb of garlic
• 1 small red onion
• bundle of asparagus spears
• 2 small potatoes
• 2 handfuls of new potatoes
• 2 lemons
• 2 ripe plum tomatoes
• small bag of fresh spinach
• fresh parsley
• fresh tarragon
• fresh basil leaves
  
  
  

Dairy and Chilled

• pack of butter
• 6 eggs
• pint of whole milk
• small ball of mozzarella
• block of feta
• pack of filo pastry sheets
  
  
  

Frozen

• handful of frozen peas
  
  
  

Dry Ingredients

• jar of curry powder
• basmati rice (250g)
• bottle of white wine
• small bag of pine nuts
• jar of honey
• jar of capers
• handful of polenta
  
  
  

Check you also have...

• 1 chicken stock cube
• handful of plain flour x 2
• a glug of olive oil
• dollop of mayonnaise

how to use pack

None of these meals will have you worrying about any more than a recipe at a time. The shopping list will give you everything you need to make all three at some point this week and then you'll be getting the NHS recommended fish consumption.

If you aren't going to make them on consecutive nights then why not freeze one of the fish to keep it fresh for when you want it. Simply get the frozen fish out and stash it on the bottom shelf of your fridge to defrost whilst you're at work and it'll be ready to go for dinner.

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Omega-threesome pack