Calorie-Conscious Mediterranean Barramundi

Nutrition per serve

Ingredients

• 30g pitted kalamata olives
• 2clov garlic
• 2pcs barramundi fillets
• 10g Spanish seasoning
• 400g diced tomatoes
• 150g peas
• 2pcs wholemeal bread rolls
• 10g butter
• 19ml olive oil
• 10ml honey

Method

1. Step 1 — Prep ingredients
   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.
2. Step 2 — Brown fish
   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.
3. Step 3 — Start sauce
   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.
4. Step 4 — Simmer sauce
   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.
5. Step 5 — Serve up
   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!
6. Step 6 — Kitchen 101
   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.

Allergens

Milch, Fisch, Gluten, Sojabohnen, Wheat