Mediterranean Cod en Papillote
Mediterranean Cod en Papillote is a vibrant and healthy dish that brings the flavors of the Mediterranean right to your table. Wrapped in parchment paper, tender cod fillets steam with colorful vegetables, aromatic herbs, and zesty lemon. This effortless recipe not only delivers restaurant-quality results but also fills your kitchen with an enticing aroma. Perfect for weeknight dinners or special occasions, it’s a delightful way to impress family and friends with minimal effort.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 4 (6 oz) fresh cod fillets
- 1 cup cherry tomatoes, halved
- 1 medium zucchini, thinly sliced
- 1 red bell pepper, sliced
- 3 cloves garlic, minced
- 1 lemon, thinly sliced
- 2 tsp dried oregano
- 3 tbsp extra virgin olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C).
- Cut parchment paper into large squares and lay them on a baking sheet.
- Place a cod fillet in the center of each parchment square. Top with cherry tomatoes, zucchini, bell pepper, and minced garlic.
- Drizzle olive oil over the top and season with oregano, salt, and pepper. Add lemon slices on top.
- Fold the parchment over the fish and vegetables to create sealed packets.
- Bake for 15-20 minutes until the cod flakes easily with a fork.
- Carefully unwrap the packets and serve immediately.
Nutrition
- Serving Size: 1 cod fillet (170g)
- Calories: 295
- Sugar: 3g
- Sodium: 240mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 75mg
Keywords: Feel free to substitute cod with salmon or tilapia. Add olives or capers for an extra flavor boost. Experiment with different herbs like dill or basil for variation.