Baked Cod in Parchment: The Ultimate Healthy & Flavorful Weeknight Meal
Baked Cod in Parchment, also known as Cod en Papillote, is not just a meal; it’s a delightful culinary experience that promises flavor, health, and incredible ease. This recipe takes succulent cod, a lean white fish known for its mild taste and firm texture, and gently steams it to perfection within a sealed parchment paper package. Encased with vibrant fresh vegetables, creamy mozzarella, and fragrant herbs, the fish and veggies infuse each other with incredible flavors as they cook in the oven. The result? Perfectly cooked, moist fish and tender-crisp vegetables, all bursting with aromatic goodness, making it an ideal choice for a delicious and healthy weekday dinner that feels gourmet. So simple, yet so incredibly satisfying!
The Magic of Cod En Papillote: Healthy, Flavorful, and Effortless
Cod is a culinary chameleon, incredibly versatile and a staple in my kitchen. From elegant cod with white wine sauce to comforting risotto with zucchini and cod, and hearty cod casserole with rösti, its mild profile adapts beautifully to diverse flavors. Among all the preparations, this Baked Cod in Parchment stands out as a true winner for its simplicity and the depth of flavor it achieves.
The “en Papillote” method – cooking in parchment paper – is pure culinary genius. It essentially creates a mini-steamer, trapping moisture and allowing the fish and vegetables to gently cook in their own juices and infused aromatics. This means no dry fish, but instead a flaky, tender fillet that has absorbed all the deliciousness from its surroundings. In this recipe, the cod is slowly cooked with crunchy celery, sweet cherry tomatoes, and pungent shallots, creating a wonderful symphony of flavors that meld together perfectly. A generous topping of rich mozzarella, salty Parmesan cheese, and fresh basil elevates the dish, adding a creamy, herbaceous finish.
What makes this dish truly remarkable is how quickly you can prepare and bake it. In just about 20 minutes in the oven, you’ll have a wholesome, flavorful meal ready to serve. The aroma wafting from the kitchen as it cooks is utterly irresistible, making it difficult to wait! Whenever I bring these delicious parcels to the table, they’re devoured down to the very last bite. I’m sure it will be the same for you!
Why Cod is the Perfect Fish for This Method
Cod is an excellent choice for en papillote cooking due to several key characteristics. It’s a lean white fish, meaning it’s low in fat and calories, making it a fantastic healthy protein source. Its mild flavor ensures that it doesn’t overpower the delicate notes of the vegetables and herbs, but rather acts as a canvas, absorbing and complementing them beautifully. Furthermore, cod has a firm, flaky texture that holds up well during steaming, preventing it from turning mushy. When cooked in parchment, the cod becomes incredibly moist and tender, flaking apart effortlessly with a fork. This method truly highlights cod’s natural qualities, making it a reliable and delicious option for your dinner table.
Ingredient Spotlight: Building the Perfect Flavor Profile
Each ingredient in this Baked Cod in Parchment recipe plays a crucial role in creating a balanced and harmonious flavor profile:
- Cod Fillets: As discussed, the star of the show! Choose fresh, thick fillets for the best results.
- Celery: Adds a subtle, refreshing crunch and a delicate savory note that complements the fish without being overpowering. Cut into thin rings, it softens beautifully while still retaining some texture.
- Shallot: Milder than an onion but with a more complex, slightly sweet flavor. Finely chopped, it disperses its aromatic qualities throughout the parcel, enhancing the overall taste.
- Cherry Tomatoes: These little gems burst with sweet and tangy juices as they cook, creating a natural sauce that moistens the fish and vegetables. Their vibrant color also adds visual appeal.
- Fresh Basil: A cornerstone of Mediterranean cuisine, basil brings a sweet, peppery, and aromatic lift to the dish. Its fresh flavor is a perfect match for tomatoes and mozzarella.
- Mozzarella and Parmesan Cheese: This cheese duo provides a wonderful contrast. Mozzarella melts into a creamy, gooey layer, adding richness, while grated Parmesan delivers a sharp, salty, umami kick that rounds out the flavors.
- Salt and Pepper: Simple seasonings are all that’s needed to enhance the natural flavors of the fresh ingredients.
- Fresh Parsley: Used as a garnish after cooking, fresh parsley adds a final touch of brightness and a peppery, clean finish.
Together, these ingredients create a symphony of tastes and textures that make this simple dish truly memorable.
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Customizing Your Cod Parcels: Variations & Serving Suggestions
One of the best aspects of cooking en papillote is its adaptability. You can easily switch up ingredients based on what you have on hand or what’s in season, making this Baked Cod in Parchment a versatile recipe for any time of year.
Delicious Variations and Substitutions:
- Different Fish: While cod is fantastic, feel free to substitute with other firm white fish like tilapia, halibut, snapper, or even salmon for a richer flavor. Adjust cooking time slightly for thicker or thinner fillets.
- Vegetable Medley: Get creative with your veggies! Sliced bell peppers (any color), zucchini ribbons, asparagus spears, fresh spinach (which will wilt down), sliced leeks, or even thinly sliced potatoes (if pre-boiled slightly) would be wonderful additions or substitutes. Just ensure vegetables are cut thinly enough to cook thoroughly within the fish’s cooking time.
- Herb Appeal: If basil isn’t your favorite or you want to try something new, fresh dill, thyme sprigs, or a pinch of dried oregano can transform the flavor profile.
- Cheese Choices: Crumbled feta cheese or goat cheese can offer a tangy twist instead of or in addition to mozzarella and Parmesan. For a dairy-free option, nutritional yeast can add a cheesy flavor.
- Citrus Burst: A thin slice of lemon or a splash of white wine (about a tablespoon) over the fish before sealing the parcel will add an extra layer of brightness and moisture.
- Spicy Kick: A tiny pinch of red pepper flakes or a few slices of jalapeño can add a welcome heat if you enjoy spicy food.
What to Serve With Your Fish Parcels:
These flavorful fish parcels are quite complete on their own, but they also pair beautifully with a variety of sides:
- Grain Bowls: Serve them alongside fluffy quinoa, couscous, or brown rice for a hearty and balanced meal.
- Crusty Bread: A simple, crusty baguette is perfect for soaking up the delicious juices at the bottom of the parchment.
- Simple Salad: A crisp green salad with a light vinaigrette makes for a refreshing accompaniment, adding more fresh greens to your plate.
- Roasted Potatoes: For a more substantial meal, a side of roasted mini potatoes or sweet potatoes can be a great complement.
No matter how you customize it or what you serve it with, this Baked Cod in Parchment recipe is designed for deliciousness and convenience!
📖 Recipe
RECIPE CARD
Andréa
Pin Recipe
Ingredients
- 4 cod fillets
- salt and pepper
- 2 stalks celery, cut into rings
- ½ shallot, chopped finely
- 1 â…“ cup cherry tomatoes
- 10 leaves fresh basil
- ¼ pound mozzarella
- 2 oz. Parmesan cheese
- Fresh Parsley, finely chopped
All my recipes are written both in Metric (gram / ml) and US Customary (cups / pounds). Here you can select which type of amount you would like to see.
Instructions
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Preheat the oven to 390 ℉ (200 °C).
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Season the cod fillets generously with salt and freshly ground black pepper on both sides.4 cod fillets, salt and pepper
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Lay out a large sheet of baking paper (parchment paper) on a clean work surface or directly on a baking sheet. You’ll need one sheet per fish parcel.
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Spoon approximately 2 tablespoons of the sliced celery rings onto the center of each parchment paper sheet. This creates a bed for the fish.2 stalks celery
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Carefully place one seasoned cod fillet on top of the celery. Then, evenly distribute the cherry tomatoes, finely chopped shallot, torn mozzarella pieces, and fresh basil leaves over the fish.½ shallot, 1 ⅓ cup cherry tomatoes, 10 leaves fresh basil, ¼ pound mozzarella
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Grate a generous amount of Parmesan cheese over the fish and vegetables. To create a package, bring the opposite sides of the parchment paper together over the fish and fold them down several times to form a tight seal along the top. Then, twist and fold the ends securely to fully enclose the ingredients, creating a sealed parcel.2 oz. Parmesan cheese
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For an extra secure seal, especially if using a lot of liquid, you can gently tie the package closed with kitchen twine.
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Repeat the process for each cod fillet. Once all parcels are assembled, carefully place them on a baking tray, ensuring there’s enough space between them.
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Transfer the baking tray to the preheated oven and bake for 20 minutes. The cooking time may vary slightly depending on the thickness of your cod fillets.
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Carefully remove the baking tray from the oven. Be very cautious when opening the parcels, as a burst of hot steam will be released. Transfer the cooked fish and vegetables to serving plates, sprinkle with fresh parsley, and serve immediately.Fresh Parsley
Notes
2. Vegetable variations: Bell peppers, zucchini, asparagus, spinach, or thinly sliced leeks are also delicious with this dish. Ensure all vegetables are sliced thinly enough to cook evenly.
3. How to tell when fish is done: The fish is done when it easily flakes with a fork and is no longer translucent in the thickest part. Avoid overcooking to keep it moist.
4. Storage and Reheating:
Allow the fish parcels to cool quickly if you plan to store them.
- Refrigerator: Store leftover cooked fish and vegetables in an airtight container in the refrigerator for up to two days.
- Reheat: Gently reheat the parcels (still in parchment if possible, or transferred to foil) in the oven at 350 °F (180 °C) for 10 to 15 minutes, or until thoroughly warmed through. Be careful not to overcook, which can dry out the fish.
Nutrition
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Frequently Asked Questions About Baked Cod in Parchment
Can I use frozen cod for this recipe?
Yes, you can use frozen cod. However, it’s crucial to thaw it completely before seasoning and assembling the parchment parcels. Pat the thawed fish very dry with paper towels to remove any excess moisture. This will prevent the fish from becoming watery in the package and ensure it cooks evenly.
How do I make sure the vegetables cook properly?
The key to perfectly cooked vegetables in a parchment parcel is to cut them uniformly and relatively thinly. Celery and shallots, for instance, should be in thin rings or finely chopped. If you use harder vegetables like carrots or potatoes, consider blanching or very thinly slicing them first to ensure they become tender within the 20-minute cooking time of the fish. Softer vegetables like cherry tomatoes and spinach will cook quickly.
Can I prepare the parcels ahead of time?
Absolutely! You can assemble the cod parcels up to a few hours in advance. Wrap them tightly in plastic wrap to prevent air exposure and refrigerate until you’re ready to bake. This makes it an excellent option for meal prep or entertaining, as you can simply pop them in the oven when needed. Add a minute or two to the cooking time if baking directly from the refrigerator.
Is this recipe gluten-free and low-carb?
Yes, this Baked Cod in Parchment recipe is naturally gluten-free and relatively low in carbohydrates, making it a fantastic option for those following specific dietary restrictions or simply looking for a lighter meal. The main ingredients are fresh fish, vegetables, and cheese, all of which are naturally free of gluten and low in carbs. Always double-check ingredient labels, especially for cheese, to ensure no hidden gluten or sugars.
More Fish Recipes to Explore
- Oven Baked Salmon with Asparagus and Cherry Tomatoes
- Pan-Fried Tilapia With Tomato-Feta Salad
- Fish Package: Healthy and Skinny Recipe