Low-Cal Mediterranean Basa Fish

Coarsely chop the olives. Crush or finely chop 2 garlic cloves. Cut the fish into 4cm chunks. Put the fish and 1 tsp Spanish seasoning in a bowl. Season with salt and pepper and toss to coat.

Melt 10g butter in a medium deep frypan over medium heat. Cook the fish for 2 mins each side or until browned. Remove from the pan, reserving the pan.

Preheat the grill to high. Line an oven tray with foil. Heat 1 tsp olive oil in the reserved pan over medium heat. Add the garlic and 1 tsp Spanish seasoning* and cook, stirring, for 30 secs or until fragrant.

Add the tomatoes, olives and 2 tsp honey to the pan, season with salt and pepper and bring to the boil. Reduce the heat to low and cook, stirring occasionally, for 5 mins or until slightly thickened. Add the peas, then arrange the fish on top. Cook, covered, for 3-4 mins until the fish is just cooked through (see Kitchen 101) and the peas are tender. Remove pan from heat.

While the fish is cooking, tear the bread rolls into 3cm chunks and put on the lined tray. Drizzle with 1 tbs olive oil, season with salt and pepper and toss to coat. Grill for 3-4 mins until lightly toasted. Taste the Mediterranean fish, then season with salt and pepper. Serve with the croutons and enjoy!

Not sure if your fish is cooked through? Simply remove a piece of fish from the sauce and flake it with a fork; if it comes apart easily, the fish is cooked.