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.


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


  1. Preheat the Oven:
    • Preheat your oven to 200°C (400°F).
  2. 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.
  3. 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.
  4. 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.
  5. 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


  • 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.

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