Preparation time: 5-10 minutes
Cooking time: 10 minutes
Nutrition: Per serving
233 Kcal Fat
When time’s short, but you want a dish bursting with flavours, this will not disappoint. A delicious, super quick, low fat meal that’s served on a bed of beans to add a boost of fibre.
2 x 100g skinless pieces of cod
Freshly ground black pepper
4 fresh sage leaves
2 lean slices of prosciutto
Olive oil spray
4 cloves garlic, finely chopped
1 tbsp white wine
1 x 410g can of cannellini beans, drained and rinsed
A couple of sprigs of thyme
Dry the piece of cod well, and season with ground black pepper.
Place one sage leaf on each piece of fish.
Wrap the prosciutto around the cod like a parcel, then place another sage leaf on top of the prosciutto.
Heat a spritz of olive oil spray in a pan and add the finely chopped garlic. Cook the garlic until soft.
Add the wine and beans and heat through. Add some ground black pepper and a sprig of fresh thyme and set aside.
Put another spritz or two of oil into a wide, heavy based pan and heat over a medium flame. Place the wrapped cod parcels into the oil and cook for about 5 minutes on each side – the prosciutto should be crispy and the cod moist
Gently reheat the bean mixture and serve onto plates. Place the cod on the beans.
Serve with a side salad or steamed green vegetables and some crusty bread.