Baked Sun Dried Tomato Cod
Baking fish in parchment is a relatively forgiving way of cooking. In this recipe, shallots, mushrooms, and lemon juice impart an earthy flavor to the fillets. Serve with crusty whole grain bread or cooked whole grains like farro or brown rice.
Active time
20 minutesTotal time
30 minutesYield
4 ServingsNutrition
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Ingredients
1 cup sun dried tomato halves, chopped
1 cup chopped shallots
1 ½ cups baby bella mushrooms, cleaned and roughly chopped
¼ cup white balsamic vinegar
2 tablespoons freshly squeezed lemon juice
¼ cup extra virgin olive oil, plus more for brushing on cod
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
4 (6-ounce) fresh or frozen cod fillets (thawed if frozen)
4 lemon wedges
8 fresh basil leaves, julienned, for garnish
Instructions
- Preheat oven to 500°F.
- Add chopped sun dried tomatoes, shallots, and mushrooms to a medium mixing bowl. Add vinegar, lemon juice, olive oil, salt and pepper. Stir to combine.
- Tear off eight sheets of parchment paper, each about 12” long. Place each piece of cod in the center of its own sheet of parchment and brush with olive oil. Evenly spoon sun dried tomato mixture over each fillet. Pull the vertical side of the parchment up to the center, crimp the edges closed and fold over. Place the sealed packets on another sheet of parchment and seal.
- Place the cod packets on a baking sheet in the oven. Cook for 3-5 minutes, depending on the thickness of the cod. Use a metal spatula to flip each packet, and then cook on the other side for another 3-5 minutes (cooked cod should be white and flake easily with a fork). Garnish the tops of cooked cod with fresh basil and serve with lemon wedges and crusty whole grain bread for dipping. Serve immediately.
Recipe and photo courtesy of Bella Sun Luci.
Nutrition
Calories: 350Fat: 16g
Saturated Fat: 2.5g
Sodium: 360mg
Carbohydrate: 19g
Fiber: 3g
Protein: 34g.
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