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Prosciutto-Wrapped Cod with Lemon-Caper Olive Pan Sauce

2 fillets · 1.9 g net carbs

1.9g Net carbs 29g Fat 36g Protein 418.5 kcal
Prosciutto-Wrapped Cod with Lemon-Caper Olive Pan Sauce

This recipe was generated with AI assistance; nutrition is computed from USDA FoodData Central.

2 fillets  ·  prep 10 min  ·  cook 18 min  ·  total 28 min  ·  difficulty medium

Pan-seared and oven-finished cod fillets are wrapped in prosciutto and crisped in olive oil and butter with garlic. A quick pan sauce of lemon juice, capers and green olives is reduced and finished with butter and parsley to coat the fish. The prosciutto exterior renders and browns during searing so the fillets can be briefly roasted at 320°F until the center registers 135°F, keeping the flesh tender. The sauce is emulsified off the heat and spooned over the fillets so the olive and caper brine flavors the flesh without diluting the pan fond.

Ingredients

  • cod filletsCod, Fish, Atlantic, raw
    300 g
  • prosciuttoHam, Prosciutto
    60 g
  • butterButter, Salted
    40 g
  • olive oil
    15 ml
  • lemon juiceLemon juice, Raw
    15 ml
  • capersCapers, Canned
    12 g
  • green olivesOlives, Green
    30 g
  • parsley
    10 g
  • saltSalt, Table
    3 g
  • black pepperSpices, Pepper, black
    1 g
  • garlicGarlic, Raw
    6 g
  • water
    15 ml

Equipment

  • 12-inch skillet
  • baking tray
  • tongs
  • instant-read thermometer

Method

  1. Preheat the oven to 320°F and arrange a baking tray. Pat the cod fillets dry and season both sides with salt and black pepper. Wrap each fillet with prosciutto so the slices overlap and hold the fish securely.
  2. Heat the 12-inch skillet over medium-high heat until shimmering, then add olive oil and half the butter (20 g). When butter foams, place the wrapped fillets seam-side down and sear 2 to 3 minutes without moving so the prosciutto browns and renders.
  3. Flip the fillets and sear the other side 1 to 2 minutes just to color, then transfer the fillets to the baking tray and roast in the preheated oven for 8 to 12 minutes, or until an instant-read thermometer inserted into the center of the thickest fillet reads 135°F.
  4. While the fish roasts, return the skillet to medium heat and add the remaining butter (20 g). Add minced garlic and sauté 30 seconds until fragrant but not browned. Stir in capers and sliced green olives and cook 30 seconds more.
  5. Add lemon juice and water to the skillet and bring to a gentle simmer for 1 to 2 minutes, scraping up browned bits from the pan. Remove the skillet from the heat and whisk briefly to emulsify the butter into the liquid, then stir in chopped parsley.
  6. Transfer the cooked fillets to plates and spoon the lemon-caper olive pan sauce over each fillet. Serve immediately while the prosciutto remains crisp and the sauce is warm.
Preheat the oven to 320°F and arrange a baking tray. Pat the cod fillets dry and season both sides with salt and black pepper. Wrap each fillet with prosciutto so the slices overlap and hold the fish securely.

Tips

Pro tip

  • Pat the cod dry and chill briefly to help the prosciutto cling and crisp during searing.
  • Slice the green olives thin so they release flavor quickly into the sauce without needing long simmering.
  • If sauce seems too sharp after adding lemon juice, whisk in a small extra pat of cold butter off the heat to mellow and bind it.

Frequently asked questions

Can I use salmon instead of cod?
Yes. Salmon will need slightly shorter oven time because it is fattier and cooks faster; sear the prosciutto-wrapped salmon for the same time but check internal temperature earlier and roast only until it reaches about 125°F for medium. The richer flesh will also benefit from the lemon-caper sauce but may feel heavier, so reduce butter in the sauce if desired.
Can I use bacon instead of prosciutto?
Yes, but bacon renders more fat and takes longer to become crisp; partially cook the bacon strips in the skillet first to render fat, then wrap and finish searing before roasting. Using bacon will add smoky pork fat to the pan fond, so reduce added butter by about half when making the sauce.
My prosciutto did not crisp in the skillet, how do I fix it?
Dry the prosciutto-wrapped fillets thoroughly with paper towels before searing and make sure the skillet and olive oil are hot over medium-high heat so the surface browns on contact. If the pan is overcrowded the meat will steam rather than brown, so sear in a single layer with room between fillets.
The pan sauce looks oily and separated, what should I do?
Remove the skillet from direct heat and whisk in a small splash of water or an extra cold pat of butter to re-emulsify the sauce. Whisking off the heat while the liquid is cool helps the emulsification rather than continuing to boil the butter and fat apart.
How should I store leftovers, and how do I reheat them?
Refrigerate leftovers within 2 hours of cooking — within 1 hour if the room is above 90°F (32°C). USDA general guidance for cooked leftovers is 3 to 4 days in the refrigerator at 40°F (4°C) or below, or the freezer for longer. Reheat until steaming hot throughout, to 165°F (74°C). These are USDA FoodKeeper general guidelines, not a measurement of this specific recipe.

Per fillet

Primary macros

1.9g Net carbs 3% 43% 54%
Net carbs Fat Protein
1.9 gNet carbs
36 gProtein
29 gFat
1.1 gFiber
418.5Calories

253.1 g per fillet

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Published 18 August 2026

Nutrition computed from USDA FoodData Central, from the matched food records — never estimated by a model. How we compute these numbers.