Hairy Bikers cod wrapped in Parma ham sits on a tray of roasted peppers, courgettes and red onion under a crunchy Parmesan crumb. From chopping board to table it takes about 50 minutes, serving 4 at 224 calories a portion according to Hairy Dieters.
For a diet fish supper, it’s bold of Si and Dave to promise “it’s so good you won’t miss the chips”. And I think of the one loose slice of Parma ham as the batter, while breadcrumbs, Parmesan and parsley make a light crumb.
A hot oven does two jobs: 20 minutes softens and chars the veg, then 12 to 15 more cooks the fish and crisps the ham. Since cod dries out fast, I take the tray out as soon as the fish flakes rather than waiting for more colour on the veg.
Hairy Bikers Cod Wrapped in Parma Ham Recipe
Description
After 20 minutes, make gaps in the charred vegetables, lay in four ham-wrapped cod fillets and scatter over the crumb. Then a little balsamic goes over at the table.
Ingredients
For the vegetables
For the fish
Instructions
- Roast the veg: Heat the oven to 220°C/Fan 200°C/Gas 7. Put the peppers, courgettes and onion on a large baking tray and drizzle with the oil. Season with a little salt and plenty of pepper, toss to coat, then roast for 20 minutes until softened and lightly charred.
- Wrap the fish: Pat the fish dry on kitchen paper and check for bones, removing any with tweezers. Season with black pepper and wrap each fillet loosely in a slice of ham.
- Add the fish: Take the tray out and make gaps in the vegetables, then lay the fish in them. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables.
- Bake: Bake for 12 to 15 minutes more, until the fish is cooked, the ham has crisped and the crumbs are lightly browned.
- Serve: Serve hot, drizzled with a little balsamic vinegar.
FAQs
Is this the Saturday Kitchen version on BBC Food?
Not quite: in the BBC Food version, tagged Saturday Kitchen, the fish sits on spinach wilted in 50g of butter. And the oven runs at 200°C rather than 220°C, with 2 to 3 tablespoons of balsamic against teaspoons in Hairy Dieters.
Since the butter alone works out at around 90 calories a plate, I stick with the book when I’m counting.
Can I use another fish instead of cod?
Yes, Si and Dave say any white fish works, and they want the fillets about the same size so they cook evenly. And cod is their pick for its “nice firm flesh”.
Their monkfish kebabs use an even firmer fish, threaded onto skewers with lemon, thyme and crushed seeds, if you fancy a change.
How do I know when the cod is cooked?
Ham and crumbs colour fast at 220°C, so I go by the fish rather than the colour. For the fish, I ease the thickest fillet apart with a fork, and it’s done when it’s opaque right through and flakes easily.
While thinner fillets may be ready nearer 12 minutes, thick ones can need the full 15.
How many calories is it, and what about points?
Si and Dave give 224 calories a portion for the fish, ham, crumbs and roasted veg, with nothing on the side. But I can’t give you a reliable points figure for Weight Watchers or Slimming World, since those depend on each plan’s own calculator.
For comparison, their One Pot Wonders salmon tray bake is about 450 calories, with sweet potato and black beans making it a fuller meal.
What should I serve with it, and does it keep?
I don’t add sides, since the veg roasts on the same tray, though on a hungrier night a few boiled new potatoes go well. Or add a pile of steamed greens.
Their fish pie is the richer fish supper for another night, with three kinds of fish in what they call a “decadent” pie. As for this one, it’s best eaten straight away, because the ham softens as it sits. So chill any leftovers within 2 hours, keep them covered for a day, and eat them cold or reheated until piping hot.
