AuthorAnnabelleCategory, , , , DifficultyBeginner
Rating
Pan-seared whiting with capers
Yields4 Servings
Prep Time10 minsCook Time12 minsTotal Time22 mins

Ingredients

 8 small, skinless, firm fish fillets eg. whiting (around 60g each)
 8 thin prosciutto slices
 24 large sage leaves
 2 tbsp shredded sage
 3 tsp extra virgin olive oil
 300 ml dry white wine
 60 g wild rocket
 175 g green beanshalved and blanched
 1 tbsp baby capers (plus extra to serve)
 2 tbsp lemon juice

Directions

What are we cooking today?
1

Fish is just so good for you and this dish is very different and super delicious.

Getting started
2

Place 1 prosciutto slice on a work surface. Top with 3 sage leaves and 1 fish fillet and roll to enclose. Repeat with remaining prosciutto, sage and fish.

3

Heat 2 teaspoons oil in a large non-stick frypan over medium-high heat. Sear one side of the fish until golden.

4

Turn heat to medium-low and cook on other side for 1-2 minutes until cooked through. Transfer to a plate and cover to keep warm.

5

Add wine to pan and bring to the boil over high heat. Boil until reduced by half, then strain through a fine sieve into a jug and stir in shredded sage.

6

Meanwhile, combine remaining olive oil and remaining ingredients in a bowl with a pinch of sugar. Season to taste and toss well.

7

To serve, divide rocket salad and whiting among 4 plates, then drizzle with sauce and scatter with extra capers.

Annabelle's tips
8

If cooking for a dinner party, rather than divide onto plates, put on large self service dish in the middle of the table.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 251
% Daily Value *
Total Fat 6.9g11%
Saturated Fat 1.6g8%
Cholesterol 135mg45%
Sodium 924mg39%
Total Carbohydrate 2.6g1%
Dietary Fiber 1.7g7%
Protein 33.1g67%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 8 small, skinless, firm fish fillets eg. whiting (around 60g each)
 8 thin prosciutto slices
 24 large sage leaves
 2 tbsp shredded sage
 3 tsp extra virgin olive oil
 300 ml dry white wine
 60 g wild rocket
 175 g green beanshalved and blanched
 1 tbsp baby capers (plus extra to serve)
 2 tbsp lemon juice

Directions

What are we cooking today?
1

Fish is just so good for you and this dish is very different and super delicious.

Getting started
2

Place 1 prosciutto slice on a work surface. Top with 3 sage leaves and 1 fish fillet and roll to enclose. Repeat with remaining prosciutto, sage and fish.

3

Heat 2 teaspoons oil in a large non-stick frypan over medium-high heat. Sear one side of the fish until golden.

4

Turn heat to medium-low and cook on other side for 1-2 minutes until cooked through. Transfer to a plate and cover to keep warm.

5

Add wine to pan and bring to the boil over high heat. Boil until reduced by half, then strain through a fine sieve into a jug and stir in shredded sage.

6

Meanwhile, combine remaining olive oil and remaining ingredients in a bowl with a pinch of sugar. Season to taste and toss well.

7

To serve, divide rocket salad and whiting among 4 plates, then drizzle with sauce and scatter with extra capers.

Annabelle's tips
8

If cooking for a dinner party, rather than divide onto plates, put on large self service dish in the middle of the table.

Pan-Seared Whiting with Prosciutto and Capers

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