Growing up, fish always seemed like a complicated dinner option that I avoided cooking. My attempts usually ended with dry, overcooked fillets that nobody wanted to eat. Then my neighbor showed me her foil packet method for cod, and it changed everything. By wrapping the fish in foil with a few simple ingredients, it basically steams itself to perfection in the oven. Now when I want an easy weeknight dinner that feels a bit special, these baked cod packets are my go-to choice. The best part? There’s barely any cleanup involved.
Ingredient Substitutions
For the cod fillets, other mild white fish like haddock, pollock, or tilapia can be used as alternatives. These fish have similar textures and flavors, allowing for easy substitution without significantly altering the dish. Adjust cooking time slightly based on fillet thickness.
Olive oil can be replaced with avocado oil or grapeseed oil for a different flavor profile or higher smoke point. These oils maintain the dish’s heart-healthy fat content and can be used in equal amounts.
For a nightshade-free version, substitute the red bell pepper with zucchini or yellow squash, cut into similar-sized pieces. This swap maintains the vegetable bulk and nutritional value while altering the flavor slightly. Cook time may need minor adjustments due to differing water content.
| Preparation Time | 10-15 minutes |
| Cooking Time | 20-25 minutes |
| Total Time | 30-40 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: 12-15 g
Ingredients
For the vegetable mixture:
- 2 cubed tomatoes
- 1 minced garlic clove
- 1 minced onion
- 1 cubed red bell pepper (finely diced for even cooking)
- 2 tbsp olive oil (I use Colavita extra virgin)
- 2 tbsp fresh basil (chopped into ribbons)
For the cod:
- juice of 1 lemon (freshly squeezed for best flavor)
- black pepper (freshly ground preferred)
- 4 cod fillets (5 oz each)
- salt
Step 1: Prepare Ingredients and Preheat the Oven
Gather all your ingredients and ensure everything is ready for use.
Preheat your oven to 400°F (200°C) to get it to the necessary temperature for baking the parcels.
Step 2: Make the Tomato Mixture
In a bowl, combine diced tomatoes, chopped bell pepper, sliced onion, a drizzle of olive oil, fresh basil, and minced garlic.
Mix these ingredients thoroughly until evenly combined, ensuring that the flavors meld together.
Step 3: Prepare the Cod Fillets on Foil
Lay 4 sheets of aluminum foil on a work surface.
In the center of each sheet, place 1 cod fillet.
This will be the base for your parcels, ensuring the fish cooks evenly and absorbs the flavors from the tomato mixture.
Step 4: Assemble the Parcels
Spoon the prepared tomato mixture evenly over the 4 cod fillets.
Drizzle each fillet with fresh lemon juice and then season lightly with salt and pepper.
Cover each fillet with a second sheet of foil, sealing the edges securely to form a parcel.
This creates a steaming effect when baking, helping the fish cook through and absorb all the delicious flavors.
Step 5: Bake the Cod Fillets
Place the sealed parcels on a baking sheet and transfer them to the preheated oven.
Bake for about 20 minutes, or until the cod is fully cooked and flakes easily with a fork, indicating that the fish is tender and done.
Step 6: Serve and Enjoy
Once baking is complete, carefully remove the parcels from the oven.
Allow a moment for them to cool slightly, then unwrap the parcels cautiously to release the steam.
Spoon the contents onto warmed plates and serve hot.
Enjoy a delicious, aromatic meal that’s bursting with flavors!
