You are here

Seared Pancetta wrapped Cod

Diet.Chef's picture
  Thick cod fillets 24 Ounce (Four 175 Gram Or 6 Ounce Pieces)
  Thin pancetta slices 4
  Capers in vinegar 3 Tablespoon
  Vegetable oil/Sunflower oil 1 Tablespoon
  Lemon juice 2 Tablespoon
  Olive oil 1 Tablespoon
  Freshly ground black pepper To Taste
  Freshly chopped parsley 1 Tablespoon (To Garnish)

1. Wipe the cod fillets and wrap each one with the pancetta. Secure each fillet with a cocktail stick and reserve.
2. Drain the capers and soak in cold water for 10 minutes to remove any excess salt, then drain and reserve.
3. Heat the oil in a large frying pan and sear the wrapped pieces of cod fillet for about 3 minutes on each side, turning carefully with a fish slice so as not to break up the fish.
4. Lower the heat then continue to cook for 2-3 minutes or until the fish is cooked thoroughly.
5. Meanwhile, place the reserved capers, lemon juice and olive oil into a small saucepan. Grind over the black pepper.
6. Place the saucepan over a low heat and bring to a gentle simmer, stirring continuously for 2-3 minutes.
7. Once the fish is cooked, garnish with the parsley and serve with the warm caper dressing, freshly cooked vegetables and new potatoes.

Recipe Summary

Difficulty Level: 
Side Dish
Everyday, Healthy
Preparation Time: 
15 Minutes
Cook Time: 
10 Minutes
Ready In: 
25 Minutes

Rate It

Your rating: None
Average: 4.2 (19 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1192 Calories from Fat 564

% Daily Value*

Total Fat 63 g97.5%

Saturated Fat 13.5 g67.6%

Trans Fat 0 g

Cholesterol 291.9 mg97.3%

Sodium 1994.9 mg83.1%

Total Carbohydrates 90 g30%

Dietary Fiber 11.3 g45.4%

Sugars 7.3 g

Protein 66 g132.2%

Vitamin A 25.5% Vitamin C 56.6%

Calcium 2.7% Iron 7.3%

*Based on a 2000 Calorie diet

Seared Pancetta Wrapped Cod Recipe