5 from 129 votes
Mediterranean Cod en Papillote (Fish in Parchment Paper)
Mediterranean Cod en Papillote prepares tender cod fillets baked in parchment paper packets alongside zucchini, lemon, shallots, fresh thyme, olives, and grape tomatoes. The cooking method gently steams the fish, infusing it with bright, herbaceous, and slightly tangy flavors while keeping it moist. Olive oil enhances richness, and opening the parchment releases aromatic steam, making it an elegant, healthy main dish.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings:
4
servings
Calories:
275 kcal
Course:
Dinner
Cuisine:
French
Ingredients
- 1 zucchini medium
- 4 (6-ounce) cod filet
- salt to taste, Kosher salt and freshly ground
- black pepper to taste, Kosher salt and freshly ground
- 2 lemon thinly sliced, plural
- 1 shallot thinly sliced, small
- 4 prigs thyme fresh
- 20 olive halved or quartered
- 20 grape tomatoes halved
- 2 tablespoons extra-virgin olive oil
Instructions
- Assemble the packets. Preheat the oven to 400°F (200°C). Fold a 12x16-inch sheet of parchment paper in half, then open it. Add several slices of zucchini in the center of one half, then top with a piece of cod. Season with salt and pepper.
- Add toppings. Top the cod with 2 to 3 lemon slices, a few slices of shallot, a sprig of thyme, 5 olives, and 5 tomatoes (it's okay if these fall to the side). Drizzle a little olive oil on top.
- Fold and seal. Fold the top half of the parchment paper over the bottom half, then tightly roll up the edges around the cod. Repeat this process with the other 3 pieces of cod.
- Bake. Place the 4 parchment paper packets on a baking sheet, place in the oven, and bake for 14 to 18 minutes (depending on thickness), or until the cod is opaque and flakes easily with a fork.
- To serve. Use a knife to pierce the center of each parchment packet, and open it up before serving.
Cup of Yum
Notes
- Use parchment paper large enough to fold and seal tightly around the fish and vegetables for effective steaming.
Nutrition Information
Calories
275kcal
(14%)
Carbohydrates
12g
(4%)
Protein
33g
(66%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
8g
(40%)
Cholesterol
73mg
(24%)
Sodium
414mg
(17%)
Potassium
1142mg
(24%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
1012IU
(20%)
Vitamin C
53mg
(59%)
Calcium
74mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 275
% Daily Value*
| Calories | 275kcal | 14% |
| Carbohydrates | 12g | 4% |
| Protein | 33g | 66% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 73mg | 24% |
| Sodium | 414mg | 17% |
| Potassium | 1142mg | 24% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 1012IU | 20% |
| Vitamin C | 53mg | 59% |
| Calcium | 74mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.