This recipe for Prosciutto Baked Fish combines the delicate flavors of white fish wrapped in savory prosciutto, enhanced with a blend of sun-dried tomatoes, almonds, and Parmesan. Served atop a bed of white beans and baby spinach, this dish is a celebration of textures and Mediterranean flavors, perfect for a healthful yet indulgent dinner.
Ingredients
For the Fish:
- 2 x 150g frozen white fish fillets, from sustainable sources, thawed
- 4 slices of higher-welfare prosciutto or Parma ham
- 2 cloves of garlic, minced
- 4 sprigs of rosemary
- 40g sun-dried tomatoes in oil, finely chopped
- 20g blanched almonds, roughly chopped
- 20g Parmesan cheese, grated
- Olive oil
- ½ a lemon, zest and juice
For the Bean Spinach Salad:
- 1 x 400g tin of white beans, drained and rinsed
- 125g baby spinach
- ½ tablespoon balsamic vinegar
- A splash of red wine vinegar
- Olive oil
- Salt and freshly ground black pepper
Directions
- Preheat the Oven:
- Preheat your oven to 200°C (400°F).
- Prepare the Fish:
- Pat the fish fillets dry with paper towels. Season lightly with salt and pepper.
- Lay out the slices of prosciutto on a clean surface. Place a fish fillet at one end of each set of two slices of prosciutto.
- In a small bowl, mix together the sun-dried tomatoes, almonds, Parmesan cheese, garlic, and rosemary leaves (stripped from the sprigs). Spread this mixture over the fish fillets.
- Zest half a lemon over the fish, then squeeze a little lemon juice on top as well.
- Carefully wrap the prosciutto around the fish, encasing the filling.
- Bake the Fish:
- Drizzle a little olive oil in a baking dish. Place the wrapped fish fillets in the dish and bake in the preheated oven for about 15-20 minutes, or until the fish is cooked through and the prosciutto is crisp.
- Prepare the Bean Spinach Salad:
- While the fish is baking, prepare the salad. In a large bowl, combine the white beans and baby spinach.
- Dress the salad with olive oil, balsamic vinegar, red wine vinegar, salt, and pepper. Toss well to coat.
- Serve:
- Serve the baked fish hot from the oven, placed over a hearty serving of the bean spinach salad.
Nutrition Facts (per serving)
- Calories: 510
- Fat: 22g
- Carbohydrates: 34g
- Protein: 40g
Prep and Cooking Time
- Prep Time: 15 minutes
- Cooking Time: 20 minutes
Servings
- Serves: 2 people
Prosciutto Baked Fish with Sun-Dried Tomatoes and White Beans is a delightful dish that balances the saltiness of prosciutto with the freshness of fish, enhanced by the tangy and savory flavors of the sun-dried tomato and almond topping. This dish offers a gourmet dining experience that is both satisfying and nutritious.
