Pan-Seared Whiting with Prosciutto and Capers

AuthorAnnabelle
RatingDifficultyBeginner

Fish and prosciutto, not an obvious combination but it works SO well. Especially with the addition of capers.

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Yields4 Servings
Prep Time8 minsCook Time5 minsTotal Time13 mins
 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
 1 tbsp baby capers (plus extra to serve)
 2 tbsp lemon juice
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. Cook fish, in batches, for 1 minute or until golden.

4

Turn heat to medium-low and cook on other side for 1-2 minutes until golden and cooked. 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.

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
 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. Cook fish, in batches, for 1 minute or until golden.

4

Turn heat to medium-low and cook on other side for 1-2 minutes until golden and cooked. 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
AuthorAnnabelleCategory, , , DifficultyBeginner
Rating
Yields4 Servings
Prep Time8 minsCook Time5 minsTotal Time13 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
 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. Cook fish, in batches, for 1 minute or until golden.

4

Turn heat to medium-low and cook on other side for 1-2 minutes until golden and cooked. 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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Become a Mover Member today to enjoy tips and tricks on living your best life. Your account will give you free access to amazing recipes which you can save and rate, eating plans and easy to follow workout routines to help you move with confidence.
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