In Waitrose, which wouldn't claim to be the cheapest supermarket, 600g coley fillets cost £3.99. So, that's the basis of six days' dinners for under £4. Not bad. On the seventh day you can rest. From eating fish anyway.

Coley is what my husband calls 'the cats' fish' and yes, we do feed it to the cats. But it's got a lovely flavour and you just have to stop being precious about the flesh not being AS snowy white as cod. It's a little grey. But so are oysters, mushrooms and caviar, and think how fantastic they are.

So, buy a bag of frozen coley fillets and here are your six recipes:

Monday

Fish pie (serves one)

Ingredients:

25g butter

1 onion, chopped

1 piece frozen coley

1 tsp flour (I use Doves Farm gluten free but wheat flour is fine)

100ml milk, or soya

1 pinch mixed dried herbs

1 scoop frozen peas

salt and pepper

1 large potato (or sweet potato)

Method:

Put half the butter in a saucepan and gently fry onion for 5 mins. Cut defrosted fish into 2cm cubes and fry 5 mins more. Add flour and stir 1 minute. Add milk and stir. Add salt and pepper, herbs  and peas. Gently bring back to simmer. Peel potato, cut into 2cm chunks and boil until tender with salt (approx. 10 mins, depending on how small the chunks are). Drain and mash with the rest of the butter. Put the fish mixture in an ovenproof dish and spoon on the mash. Brown it under the grill or eat as it is. Serve with salad or a green veg - or on its own.

Tuesday

Grilled pesto fish (serves one)

 Ingredients:

1 coley fillet

1 large teaspoon pesto

salt and pepper

wedge of lemon to serve

Method:

Put the frozen fish on a baking tray, slather with pesto, salt and pepper. Grill until done (5-7 minutes) - the flesh will be opaque and flaking. Serve with with lemon juice squeezed on top, and salad or green veg. For a variation serve with potato/rice/noodles, or even bread to mop up the juices.

Wednesday

Microwaved fish (serves one)

Ingredients:

1 frozen coley fillet

Juice of 1/2 lemon

salt and pepper

1 tbsp parsley/chervil if you have it

Method:

This couldn't be easier on a hectic weeknight, and I've done it for a family of four in only marginally more time. Put the coley on a microwaveable plate with the other ingredients sprinkled over. Microwave from frozen on high for about 3 minutes (for one fillet, but it'll be about 6-7 minutes for 4 fillets). Take the plate out and add salad/veg/potatoes as liked. If you have a knob of butter melting over the top, that'll be nice too.

Thursday

Easy fish and chips (serves one)

Ingredients:

1 frozen coley fillet

1 -2 tbsp olive oil

200g leftover boiled potatoes

salt and pepper, vinegar, ketchup

Method:

I say EASY fish and chips because actually, these aren't chips at all - they're fried potatoes. But it's the same combination of foods basically. I'm not going to suggest battering the fish because that's too much palaver. So, heat the oil in a non-stick frying pan till hot, then fry the fish (season with salt and pepper first) for 2-3 mins on one side without moving it. Cram the cubes of potatoes round the edge of the pan, and fry them too. Turn the fish and the potatoes, browning all sides. Turn the heat down halfway through. Serve with all the trimmings if you have them - tartare sauce, ketchup, and I like capers.

Friday

Coley with anchovy sauce (serves one)

Ingredients:

1 frozen coley fillet

1/2 onion, chopped

50g tin anchovies in oil

1 tbsp tomato puree

Method:

Coley can be a bit tasteless so I like to boost its fishiness with anchovies. Love them or hate them, I love anchovies and my mouth is watering as I write this, just thinking about them. And their saltiness goes well with the sweetness of tomatoes too. So, gently fry the onion in the anchovy oil and then add the anchovies and coley, cut into cubes or strips (you can almost cut it from frozen as it is quite a thin fillet). Simmer and stir and add the tomato puree. Cook some rice, or make an undressed salad to go with this, as there are a lot of strong flavours that need to be balanced with something bland. I have no problem eating a whole tin of anchovies to myself in one sitting but some of you might find it a bit strong!

Saturday

Baked bean fish hotpot (serves one)

Ingredients

slosh olive oil

1 coley fillet, defrosted

1 small onion, chopped

1 stick celery and or 1/2 red pepper

salt and pepper

1 tsp mixed dried herbs or 1 tbsp fresh chopped herbs

400g tin baked beans

salt and pepper

Worcestershire sauce

Method:

Why not combine our old favourite baked beans with a bit of fish, which is meaty enough to stand up to the beans? Gently fry the onion in the olive oil , then add the celery and/or pepper and herbs and soften. Tip in the fish and stir for 1 minute, then add the beans. Heat through and add a drop or two of Worcestershire sauce if you like it spicy.

Well done - a healthier week than the baked beans week we did a while back. Your heart, and brain, will thank you for it.

Lunchtime in the office. SOME people head off to Bagelmania and spend £5.88 EVERY day for a toasted bagel, cream cheese and smoked salmon, then another toasted bagel, cream cheese and Nutella for dessert and maybe a Diet Coke. THEY obviously have money to burn. That's £29.40 a week = £1,528.80 a year!

That was me actually, up to a year ago. I have to say, I've nothing against Bagelmania. It was a delicious lunch but VERY carb-laden (snooze needed in the afternoon anyone? Massive big bloated stomach and feel too heavy even to stagger to the loo come 4pm?) and very expensive, compared to what you could make yourself. 100g pasta costs pence, boiled as per packet instructions, mixed with a teaspoon of pesto (economical because you only need a bit, it's such a strong flavour) and some grated cheese or chopped up crispy bacon/sausage. And of course, bulk it out with veg - salad, lettuce, tomatoes, whatever's on offer and looks good at the market/supermarket. Apple for dessert. Bingo.

DON'T spend money on fruit juice/smoothies. I hardly ever drink fruit juice. If you're thirsty, you want water. If you want fruit, have a piece of fruit. Easy. Smoothies are the devil's spawn too because they taste fabulous, and draw you in making you think they're healthy. But they do have a lot of sugar (albeit natural) considering they're a drink aimed at quenching your thirst (for which it's much cheaper to drink water, and there's nothing wrong with tap in the UK). If you're drinking smoothies instead of having one of your 5 a day, why? Haven't you got teeth? What's wrong with eating a banana and a pear? Much cheaper.

Good, glad we're clear now.