Description
Tender, flaky cod fillets baked in parchment with a fresh and vibrant tomato-basil salsa. This healthy, no-mess cooking method locks in moisture and flavor for a light yet satisfying meal.
Ingredients
Scale
- 4 cod fillets (about 6 oz each)
- 2 cups cherry tomatoes, halved
- 2 tablespoons fresh basil, chopped
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 lemon slices
- 4 sheets parchment paper (about 12x16 inches each)
Instructions
- Preheat oven to 400°F (200°C).
- In a bowl, combine cherry tomatoes, basil, garlic, olive oil, lemon juice, salt, and pepper to make the salsa.
- Place each cod fillet in the center of a parchment sheet. Spoon an even portion of tomato-basil salsa over each fillet and top with a lemon slice.
- Fold parchment over the fish and crimp the edges tightly to form a sealed packet.
- Place packets on a baking sheet and bake for 12–15 minutes, or until the cod flakes easily with a fork.
- Carefully open packets (watch for steam) and serve immediately.
Notes
- Substitute halibut or tilapia for cod if desired.
- For a touch of heat, add a pinch of red pepper flakes to the salsa.
- Serve with steamed vegetables or rice for a complete meal.
- Parchment packets can be prepared ahead of time and refrigerated for up to 6 hours before baking.
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 210
- Sugar: 3g
- Sodium: 340mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 65mg
Keywords: cod en papillote, tomato basil fish, parchment baked fish, healthy seafood recipe, Mediterranean cod