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Recipes

Baked Cod in Parchment

Affordable Staff Favorite Mediterranean Diet Main Course Gluten Free

Baking in parchment is one of the best – and most forgiving – ways to cook fish. The parchment packet seals in the flavor of whatever ingredients you choose to add. This recipe uses potatoes, tomatoes, and olives, but feel free to substitute what you have on hand. Enjoy on a bed of cooked whole grains.

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Prep Time:

15 minutes

Total Time:

45 minutes

Yield:

1 serving

Nutrition Facts

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Nutrition Facts

  • Calories: 330
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Sodium: 350mg
  • Carbohydrate: 35g
  • Fiber: 5g
  • Protein: 25g
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Ingredients

1-2 small waxy potatoes, sliced very thin

5 cherry tomatoes, halved

5 olives, pitted

1/2 lemon, juiced

1/2 tablespoon olive oil

4 ounces cod, halibut, haddock, or other firm, white fish, patted dry

1/8 teaspoon sea salt, plus more to taste

Freshly ground black pepper, to taste

Splash of white wine

Instructions

  1. Preheat the oven to 400ºF. Tear off a large piece of parchment paper (roughly 20 inches long) and fold it in half. Layer the potato slices on one side of the folded parchment.
  2. In a medium bowl, toss the cherry tomatoes and olives with lemon juice, olive oil, salt and pepper to taste. Pat the fish fillet dry and season both sides to taste with salt and pepper.
  3. Place the fish fillet on top of the sliced potatoes and gently pour the tomato-olive mixture on top. Add a splash of white wine. To seal, fold the other half of the parchment over the fish. Starting at one corner and working around the open edge, fold the parchment tightly and crimp to seal. It is important to make sure the parchment is tightly sealed so no steam escapes during cooking.
  4. Place the parchment packet on a baking sheet and bake for 18-20 minutes. Fish should flake easily with a fork. Enjoy on a bed of cooked whole grains.

An Oldways recipe. Photo: istockphoto.com.

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