Spicy Butter and Tomato White Fish with Vegetables

Preheat the oven to 220C/200C Fan.

Add the courgettes and red onion to an ovenproof pan and add the olive oil and a pinch of salt and pepper. Mix to fully coat the vegetables and place the pan in the oven for 20 minutes.

Meanwhile, prepare the spicy butter by adding the garlic, two teaspoons of chilli flakes and the butter to a heatproof bowl, before heating in the microwave for around 30 seconds until melted. Season with salt and pepper.

Pat the defrosted fish with kitchen paper to dry it and place in a large bowl. Drizzle the spicy butter over the pieces and gently mix to coat the fish, ensuring you don’t break the fish up.

Remove the vegetables from the oven after 20 minutes, add the basil stems, a teaspoon of chilli flakes (for extra heat), half of the basil leaves and the cherry tomatoes to the pan. Stir to combine and then lay the fish pieces over the top, well spread out. Make sure they are not submerged in the tomato and vegetable mix.

Return the pan to the oven for another 20 minutes to cook the fish. Garnish with basil leaves and an extra crack of pepper.

Serve with a side of rice or a lower-carb side salad.

Meal prep tip: Separate portions of the tomato and vegetable mix into five sealed containers. If serving with rice, add a portion of rice to each container before adding the fish. Chill in the fridge for up to four days. To reheat, remove the fish fillet before microwaving the rest of the dish for one minute. Return the fish to the container and continue to cook for a further minute. This will prevent the fish from drying out.

Extracted from Beat the Budget by Mimi Harrison (Ebury Press, £16.99). Photography by Mimi Harrison.