Cod wrapped in prosciutto is cooked until crisp and served with creamy beans, fresh lemon and sage. It's a simple dish with plenty of flavour that feels a little different without being complicated, making it ideal for an easy supper.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
2
servings
Cod parcels
2smallskinless and boned cod fillets
Freshly ground black pepper
4leavesfresh sage
2slicelean prosciutto
Beans
2tbspvegetable (rapeseed) oil
4clovesgarlic, finely chopped, grated or crushed
75mlwhite wine
1x 400 g cancannellini or borlotti beans, drained and rinsed
2sprigfresh thyme, left whole
Method
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Prepare the cod parcelsPat the cod fillets dry with kitchen paper and season lightly with freshly ground black pepper.
Place two sage leaves on top of each fillet, then wrap each one with prosciutto so the sage is tucked underneath.
Prepare the beansHeat one of the tablespoons oil in a saucepan over a medium heat. Add the garlic and cook gently for 30 seconds until fragrant.Add the wine, beans and thyme sprigs and simmer for 3-4 minutes until the wine has reduced slightly and the beans are heated through. Season with freshly ground black pepper, remove the thyme sprigs and set aside.
Cook the prosciutto cod parcels using either of the two methods:Pan-fry: Heat the remaining tablespoon oil in a large non-stick frying pan over a medium heat. Add the cod parcels seam-side down and cook for 4-5 minutes on one side, then turn over and cook for another 4-5 minutes until the prosciutto is crisp and the cod is cooked through.Air fryer: Preheat the air fryer to 190°. Lightly brush or spray the cod parcels with a little oil and place in the air fryer basket seam-side down. Cook for 8-10 minutes until the prosciutto is crisp and the cod flakes easily.
Assemble & serveReheat the bean mixture gently before dividing between two plates. Top with the cod parcels and serve with a side salad or steamed green vegetables and some crusty bread.
SMART notes & tips
Don't have cod? Haddock or pollock work beautifully here too.
If sage isn't available, a little fresh thyme works well instead.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,626 kJ / 388 kcal
19%
Total Fat
13.0 g
19%
Saturated Fat
2.4 g
12%
Sugars
1.4 g
2%
Fibre
9.0 g
30%
Protein
40.0 g
80%
Salt
1.6 g
27%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
1x 400 g cancannellini or borlotti beans, drained and rinsed
2sprigfresh thyme, left whole
2smallskinless and boned cod fillets
Freshly ground black pepper
1
Prepare the cod parcelsPat the cod fillets dry with kitchen paper and season lightly with freshly ground black pepper.
4leavesfresh sage
2slicelean prosciutto
2
Place two sage leaves on top of each fillet, then wrap each one with prosciutto so the sage is tucked underneath.
1tbspvegetable (rapeseed) oil
4clovesgarlic, finely chopped, grated or crushed
75mlwhite wine
1x 400 g cancannellini or borlotti beans, drained and rinsed
2sprigfresh thyme, left whole
Freshly ground black pepper
3
Prepare the beansHeat one of the tablespoons oil in a saucepan over a medium heat. Add the garlic and cook gently for 30 seconds until fragrant.Add the wine, beans and thyme sprigs and simmer for 3-4 minutes until the wine has reduced slightly and the beans are heated through. Season with freshly ground black pepper, remove the thyme sprigs and set aside.
1tbspvegetable (rapeseed) oil
4
Cook the prosciutto cod parcels using either of the two methods:Pan-fry: Heat the remaining tablespoon oil in a large non-stick frying pan over a medium heat. Add the cod parcels seam-side down and cook for 4-5 minutes on one side, then turn over and cook for another 4-5 minutes until the prosciutto is crisp and the cod is cooked through.Air fryer: Preheat the air fryer to 190°. Lightly brush or spray the cod parcels with a little oil and place in the air fryer basket seam-side down. Cook for 8-10 minutes until the prosciutto is crisp and the cod flakes easily.
5
Assemble & serveReheat the bean mixture gently before dividing between two plates. Top with the cod parcels and serve with a side salad or steamed green vegetables and some crusty bread.
