The Hairy Dieter’s Roasted Cod Recipe

On the menu tonight is The Hairy Dieter’s Roasted Cod recipe. A really tasty and low calorie meal. If you want to add more calories you could serve some potatoes, mashed, new or chips- they all work! My kids loved this, the addition of the Parma ham to the Cod definitely made it more appealing!



1 red pepper, deseeded and cut into 3cm chunks

1 yellow pepper, deseeded and cut into 3cm chunks

2 medium courgettes, trimmed and cut into 2cm slices

1 medium red onion, cut into thin wedges

1 tsp olive oil

4 x 150g thick skinless cod (or other white fish) fillets

4 slices of Parma ham or any thinly sliced prosciutto

10g dry white breadcrumbs

10g Parmesan cheese, finely grated

2 tbsp finely chopped parsley

2–3 tsp good quality balsamic vinegar

flaked sea salt

freshly ground black pepper


1 Preheat the oven to 220C/Gas 7. Put the peppers, courgettes and onion in a large baking tray and drizzle them with the oil. Season with a little salt and plenty of ground black pepper and toss everything together until the vegetables are lightly coated with oil. Roast for 20 minutes until softened and lightly charred.

2 Pat the fish dry on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with freshly ground black pepper and wrap each fillet loosely with a slice of ham.

3 Take the baking tray out of the oven and make gaps in the layer of vegetables to make space for the pieces of fish. Place the fish on the tray.

4 Mix the breadcrumbs with the cheese and parsley and scatter over the fish and vegetables.

5 Put the tray back in the oven for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned. Serve hot, drizzled with a little balsamic vinegar.

224 calories per portion

Extracted from THE HAIRY DIETERS by Si King and Dave Myers published by Weidenfeld & Nicolson priced £14.99. Copyright (c) Byte Brook Limited and Sharp Letter Limited, 2012. Photography by Andrew Hayes-Watkins. (Or available from Amazon much cheaper!)


My name is Caroline Sutton and I'm a wife and mother of 3 children, passionate about food, keeping me and my family healthy, gorgeous interiors and shopping! I have a degree in Biochemistry and Pharmacology and continue to be interested in the science behind diet and drugs. I also have a Diploma and City and Guilds in Interior Design and for the last 17 years have run a property company which develops, redevelops and manages rental properties: Sunlight Properties Ltd.

Posted in Family Meals, Fish, Food, Recipes, Weight Loss Tagged with: , , , , , ,

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