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Parma ham-wrapped cod and Mediterranean vegetables
Serves 2 | prep 15 mins | total time
Parma ham-wrapped cod and Mediterranean vegetables
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Serves 2 | prep 15 mins | total time
Rate
Nutritional information (per serving)
Calories
497Kcal
Fat
18gr
Saturates
3gr
Carbs
40gr
Sugars
17gr
Fibre
9gr
Protein
38gr
Salt
1gr
Ingredients
- 2 tsp fresh pesto
- 2 cod loin fillets, about 300g
- 2 basil leaves
- 4 slices Parma ham
For the Mediterranean vegetables
- 2 tbsp extra-virgin olive oil
- juice of 1 lemon
- 1 tbsp balsamic vinegar
- 1 garlic clove, crushed
- 10 basil leaves, plus extra to serve
- a few sprigs Vittoria tomatoes on the vine, or about 15 cherry tomatoes
- 1 courgette, halved and sliced
- 2 red peppers, deseeded, chopped
- 1 red onion, cut into wedges
- 8 baby potatoes
Step by step
Get ahead
A few hours ahead, toss the vegetables in the dressing, prepare the cod fillets and potatoes; keep separately in the fridge until ready to cook.
- Preheat the oven to 180°C, fan 160°C, gas 4. Make the dressing for the vegetables by combining the olive oil, lemon juice, balsamic vinegar, garlic and basil leaves in a blender.
- Put the tomatoes, courgette, peppers and red onion in a large roasting tin. Pour the dressing over the vegetables and toss. Season with salt and pepper. Roast the vegetables for 25-30 minutes.
- Prepare the cod fillets by spreading a teaspoon of pesto over each fillet, topped with a basil leaf. Wrap each fillet in 2 slices of ham.
- Put the potatoes in a small saucepan of cold water. Bring the water to the boil, lower the heat and simmer for 10-15 minutes or until the potatoes are just tender. Drain the potatoes and slice in half.
- Take the vegetables out of the oven and add the potatoes, tossing them with the vegetables and the dressing. Make a space among the vegetables and put the 2 cod fillets in the roasting tin. Spoon some of the juices from the vegetables on top of the cod fillets. Return the tray to the oven for another 15 minutes until the fish is cooked. Scatter with extra basil leaves to serve.
Recipe adapted from The Food Medic, £20, Yellow Kite.
Cod is an amazing source of lean protein, vitamins and minerals, but can taste pretty bland when cooked on its own. Coating it in pesto and wrapping it in Parma ham stops it from drying out and adds more flavour to the fish.