Looking for a no-fuss dinner that’s sure to impress? This baked cod in parchment paper is your answer. Wrapping fish in parchment paper (also called “en papillote” if you want to sound fancy) is such a smart way to cook fish – it keeps all the flavors locked in and makes cleanup a breeze. Plus, when you open those little paper packets at the table, the steam that escapes will make everyone feel like they’re dining at a nice restaurant. Trust me, this might become your new favorite way to cook fish.
Ingredient Substitutions
Cod can be replaced with other mild white fish such as haddock, halibut, or tilapia. These alternatives have similar textures and flavors, maintaining the dish’s light profile. Adjust cooking time slightly based on the thickness of the fish. For a plant-based option, firm tofu can be used, though it will require pre-seasoning and a longer cooking time. Cherry or grape tomatoes can be substituted with diced regular tomatoes or sun-dried tomatoes for a more intense flavor. Use about 1/4 cup of diced tomatoes per serving. Zucchini can be swapped with yellow squash, eggplant, or bell peppers for different textures and flavors while keeping the dish low-carb. Slice the substitute vegetable thinly to ensure it cooks properly within the parchment packet.
| Preparation Time | 15-20 minutes |
| Cooking Time | 14-18 minutes |
| Total Time | 29-38 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 400-450
- Protein: 80-90 g
- Fat: 20-25 g
- Carbohydrates: 30-35 g
Ingredients
For the main dish:
- 1 shallot (thinly sliced)
- fresh thyme (a few sprigs)
- 4 (6 oz) cod filets (fresh or frozen, thawed)
- 5 green castelvetrano olives (pitted and sliced)
- 5 kalamata olives (pitted and sliced)
- 20 cherry tomatoes
- 2-3 lemon slices
- 1 medium zucchini (thinly sliced)
For seasoning:
- pepper
- salt
- extra virgin olive oil (I use Colavita)
Step 1: Preheat Oven and Prepare Ingredients
Start by preheating your oven to 400°F (200°C).
While the oven is heating, slice about 20 cherry or grape tomatoes in half and set them aside in a bowl.
Prepare about 20 olives, using a mix of kalamata and green castelvetrano olives, or use capers as an alternative.
Thinly slice one medium zucchini, one shallot, and prepare 2 to 3 slices of lemon per cod piece.
Set each ingredient aside in separate bowls for easy assembly.
Step 2: Prepare Cod Filets and Parchment Paper
Prepare four 6-ounce cod filets, ensuring all are of similar thickness for even cooking.
Take a piece of parchment paper and fold it in half to mark the center.
This will help when folding the packet later.
Step 3: Assemble the Parchment Packets
Lay a handful of zucchini slices in the middle of one half of the parchment paper.
Place a piece of cod on top of the zucchini and season it with salt and pepper.
Lay 2 to 3 lemon slices on top of the cod.
Add a handful of thinly sliced shallot over the lemon, followed by a portion of the halved tomatoes and prepared olives around the cod.
Place a sprig of fresh thyme on top and finish with a drizzle of extra virgin olive oil.
Step 4: Seal and Repeat Packet Preparation
Fold the top half of the parchment paper over the fish.
Starting from the back folded part, crimp the sides of the parchment paper tightly around the fish in a half-moon shape to seal the packet.
Repeat the assembly process (steps 3 and 4) for the remaining three cod filets to create four packets in total.
Step 5: Cook the Cod Packets
Place all four parchment packets on a baking sheet.
Cook in the preheated oven for 14 to 18 minutes, depending on the thickness of the cod, until the fish is cooked through and flakes easily with a fork.
Step 6: Serve the Cod Packets
To open the cooked packets, pierce them carefully with a knife and tear them open, or use kitchen shears.
Serve the aromatic and flavorful cod with your choice of sides, such as lemon herb rice or lentils, for a delightful meal.
