Baked Cod in Parchment Paper
Baked Cod in Parchment Paper is all about the 3 f’s: fresh, flavorful, flaky! Cooked low and slow, it yields tender fish topped with sliced lemon, tomatoes, capers, olives, and fresh herbs. The best part is that it takes just 35 minutes to make!
Servings: 2
Calories: 321kcal
Equipment
- 1 knife
Ingredients
- 1 lb cod filet or sole, halibut, or Chilean sea bass
- 1-2 tablespoon olive oil
- kosher salt to taste
- 1 lemon thinly sliced
- 2 oz pitted green olives
- 1 tablespoon capers
- 6 oz cherry tomatoes cut in half
- 1 tablespoon Italian flat leaf parsley and dill finely chopped, plus more for serving
Instructions
- Prepare fish - Fold a large piece of parchment paper in half and crease in the center. Place fish on one side at the edge of the crease. Drizzle olive oil on top of fish and season with salt. Arrange lemon slices on top of the fish, then place tomatoes, capers, olives, and parsley on top of the lemon. Drizzle with a little more olive oil.1 lb cod filet, 1-2 tablespoon olive oil, kosher salt, 1 lemon, 2 oz pitted green olives, 1 tablespoon capers, 6 oz cherry tomatoes, 1 tablespoon Italian flat leaf parsley and dill
- Wrap fish - Fold parchment paper over along the crease. Start at the top corner along the seam and fold over to create a little crimp. Use your fingers to really crease and seal the paper to ensure the steam and ingredients do not escape when cooked. Continue to fold the perimeter of the paper over until you form a half-circle. Repeat with the other filet.
- Bake - Place both servings on a rimmed baking sheet. Bake for 22-30 minutes at 350°F.
- Serve - When ready to serve, place each pouch on a plate and use a sharp knife to cut down the center. Top with more fresh chopped parsley and dill and enjoy.
Video
Notes
Storage
- Refrigerate leftover pistachio salmon in an air-tight container for up to 3 days. When you want to reheat it, heat the oven to 350°F, remove the cod from the refrigerator, and allow the them to reach room temperature (about 15 minutes). Then heat the cod for 5-10 minutes, until warm.
- The fish cooks quickly so be careful to not overcook it. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F.
- Use a large enough piece of parchment paper to fold over the fish completely with some room on the sides. You can fold the parchment in half to measure and cut if needed.
- Crimp the parchment paper carefully to ensure steam doesn't escape. The steam helps to cook the fish and veggies.
- Place your rack in the middle of your oven and not too close to top or the top of the fish may burn before the center cooks.
- Use a fish spatula to serve the cod. It makes it easy to pick up the fish without it breaking.
- Don't over-salt! If your olives and capers are heavily brined, you won't need to season with much kosher or sea salt.
Nutrition
Calories: 321kcal | Carbohydrates: 10g | Protein: 42g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 98mg | Sodium: 686mg | Potassium: 1210mg | Fiber: 3g | Sugar: 4g | Vitamin A: 635IU | Vitamin C: 50mg | Calcium: 76mg | Iron: 2mg