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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.
Course Dinner, Main Course
Cuisine American, Mediterranean
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 358kcal
Author Debs

Ingredients

  • 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

Instructions

  • 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.
  • Makes 2.

Nutrition

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%