Pan Roasted Cod with Proscuitto and Fennel
Succulent pan roasted cod with crispy, salty proscuitto and fresh blood orange or grapefruit to bring it all together. And a Popeye size serving of spinach.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
- 2 boneless skinless cod fillets
- 2 slices prosciutto
- 1 Tbsp olive oil
- 1 head of fennel
- 2 handfuls of spinach or kale
- 250 ml no salt chicken broth 1 cup
- 5 cherry tomatoes quartered
- 4 mini bell peppers cut in half
- 4 radish finely sliced or shaved on a mandolin
- 1 blood orange or regular orange
In a nonstick skillet add one Tbsp of olive oil and place over a medium heat.
Add the prosciutto to the pan and cook for about 2 minutes per side or until golden and crispy.
Place on a piece of kitchen paper and leave to one side.
Place the cod in the pan presentation side down first.
Cook for about 4 minutes. Remove from the pan and place on a plate. *The cod will not be cooked though.
Add the fennel to the pan and roast for a few minutes until they start to colour and turn golden.
Add the chicken broth and bring up to a simmer. Leave to simmer for about 5 minutes or until the fennel is becoming tender.
Place the cod in the centre of the pan and cover for about 5 minutes.
Squeeze the juice from half the blood orange into the pan. Reserve the other half for serving.
Add the spinach to the pan and cover until spinach is wilted.
Place the spinach in the bottom of a bowl, place the fennel on top and then the cod.
Surround the cod with the tomatoes, peppers and radish. Serve with the rest of the blood orange in wedges.
Serving: 2Servings | Calories: 358kcal | Carbohydrates: 21g | Protein: 168g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 392mg | Sodium: 669mg | Potassium: 4818mg | Fiber: 5g | Sugar: 4g | Vitamin A: 163.4% | Vitamin C: 214.9% | Calcium: 28.7% | Iron: 32.8%