I absolutely love Roasted Cod with Parma Ham and Peppers from the Hairy Dieters. It’s a meal you can enjoy at any time of year and requires minimal effort as it’s cooked in two stages in the oven. This allows you to get on with something else, such as quaffing down a glass of wine or a gin and tonic 😉 as this filling recipe is only 224 calories.
It’s also a good recipe to introduce children to eating fish, as proved by my sceptical teenage son, Will. Roasted fish and vege didn’t float his boat, however wrapping the cod with a piece of parma ham suddenly made it socially acceptable for him and he scoffed it without protest. Result.
Recipe: Roasted Cod with Parma Ham and Peppers
Calories: 224 calories per portion
Book: Hairy Dieters – How to Love Food and Lose Weight
Prep time: Approx 15 minutes
Cooking time: Approx 35 minutes
Ingredients: 1 red pepper (deseeded and cut into 3cm chunks), 1 yellow pepper (deseeded and cut into 3cm chunks), 2 medium courgettes (trimmed and cut into 2cm slices), 1 medium red onion (cut into thin wedges), 1 tsp olive oil, 4 x 150g thick skinless cod (or other white fish) fillets, 4 slices of Parma ham or any thinly sliced prosciutto, 10g dry white breadcrumbs, 10g Parmesan cheese (finely grated), 2 tbsp finely chopped parsley, 2–3 tsp good quality balsamic vinegar, flaked sea salt, ground black pepper
Cost per portion: Approx £2.94 per portion
Method: Preheat the oven to 220C/Gas 7. Put the peppers, courgettes and onion in a large baking tray and drizzle them with the oil. Season with a little salt and plenty of ground black pepper and toss everything together until the vegetables are lightly coated with oil. Roast for 20 minutes until softened and lightly charred.
Pat the fish dry on kitchen paper and then check for any bones. Remove any that you see with tweezers. Season the fish with freshly ground black pepper and wrap each fillet loosely with a slice of ham.
Take the baking tray out of the oven, and make gaps in the layer of vegetables to make space for the pieces of fish. Place the fish on the tray.
Mix the breadcrumbs with the cheese and parsley and scatter over the fish and vegetables.
Put the tray back in the oven for another 12–15 minutes, or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned. Serve hot, drizzled with a little balsamic vinegar.