Please wait, the site is loading...

Parma ham-wrapped cod and Mediterranean vegetables


Serves: 2
timePrep time: 15 mins
timeTotal time:
Parma ham-wrapped cod and Mediterranean vegetables
Recipe photograph by Karen Thomas

Parma ham-wrapped cod and Mediterranean vegetables


Serves: 2
timePrep time: 15 mins
timeTotal time:

Rate this recipe
Print Print

Nutritional information (per serving)
Calories
497Kcal
Fat
18gr
Saturates
3gr
Carbs
40gr
Sugars
17gr
Fibre
9gr
Protein
38gr
Salt
1gr

Dr Hazel Wallace aka The Food Medic

Dr Hazel Wallace aka The Food Medic

Dr Hazel Wallace works as a junior doctor in London and is a qualified personal trainer. She has turned her personal interest in healthy eating into two recipe and fitness books, The Food Medic and The Food Medic for life.
See more of Dr Hazel Wallace aka The Food Medic’s recipes
Dr Hazel Wallace aka The Food Medic

Dr Hazel Wallace aka The Food Medic

Dr Hazel Wallace works as a junior doctor in London and is a qualified personal trainer. She has turned her personal interest in healthy eating into two recipe and fitness books, The Food Medic and The Food Medic for life.
See more of Dr Hazel Wallace aka The Food Medic’s recipes

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.
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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. 
Chef quote
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.

You might also like...


We value your privacy

We use cookies to help give you the best experience on our site and to allow us and third parties to customise the marketing content you see across websites and social media. For more information see our cookie policy.

Cookie Preference Centre

Learn more about what each cookie category does and choose your settings (toggle right to opt in or left to opt out). Cookie policy


Strictly Necessary

These technologies are needed to enable our websites and apps to run and to keep it secure.

Sainsbury's Magazine

These technologies tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Cookie name Duration
PHPSESSID Until the browsing session ends
device_view 1 month
recentlyViewedRecipes 1 year
subscription-{popup-version-date}-PopupClosed 12 days

Vimeo

Enables Vimeo videos on the site

Cookie name Duration
_derived_epik 1 year

Constant Commerce

Enables shopping tools for recipe ingredients

Cookie name Duration
cc_a_h 10 years
cc_a_s Until the browsing session ends

DoubleClick

DoubleClick Digital Marketing (DDM) is an integrated ad-technology platform that enables us to more effectively create, manage and grow high-impact digital marketing campaigns.

Cookie name Duration
DSID 10 days
IDE 1 year
RUL 11 months

Performance/Analytics

These technologies tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Google

Google Analytics tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Cookie name Duration
__gads 13 months
_ga 28 months
_gat 1 minute
_gid 1 day
1P_JAR 1 month
ANID 10 days
CONSENT 18 years
NID 6 months
__Secure-3PAPISID 2 years
__Secure-3PSID 2 years
__Secure-3PSIDCC 1 year

Marketing/Targeting

These technologies help us decide which products, services and offers may be relevant for you. We use this data to customise the marketing content you see on websites, apps and social media. They also help us understand the performance of our marketing activities. These cookies are set by us or our carefully-selected third parties.

Pinterest

Pinterest conversion tracking gathers conversion insights and builds audiences to target based on actions our visitors have taken on the site.

Cookie name Duration
_pinterest_ct_rt 1 year
_pinterest_ct_ua 1 year
_pin_unauth 1 year

Outbrain

These technologies tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Cookie name Duration
outbrain_cid_fetch 5 minutes
adrl 5 weeks
apnxs 6 weeks
criteo 2 months
obuid 6 months

Twitter

Twitter conversion tracking enables us to measure our return on ad spend by tracking the actions people take after viewing or engaging with our ads on Twitter.

Cookie name Duration
personalization_id 2 years
muc 2 years
ads_prefs 5 years
auth_token 5 years
dnt 5 years
guest_id 2 years
twid 5 years