0 from 129 votes
Mediterranean Cod en Papillote (Fish in Parchment Paper)
This Mediterranean cod en papillote is the most genius way to quickly achieve a simple, healthy, and super delicious dinner! Watch the video above to see how this comes together.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 275 kcal
Course:
Dinner
Cuisine:
French
Ingredients
- 1 medium zucchini
- 4 (6-ounce) cod filets
- Kosher salt and freshly ground black pepper to taste
- 2 lemons thinly sliced
- 1 small shallot thinly sliced
- 4 sprigs fresh thyme
- 20 olives 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
- Here are the parchment papers I'm using for this recipe!
Nutrition Information
Calories
275kcal
(14%)
Carbohydrates
12g
(4%)
Protein
33g
(66%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Cholesterol
73mg
(24%)
Sodium
414mg
(17%)
Potassium
1142mg
(33%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
1012IU
(20%)
Vitamin C
53mg
(59%)
Calcium
74mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
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.