Mediterranean Cod en Papillote Recipe

This Mediterranean-style Cod en Papillote recipe is a breeze to prepare and as healthy as they come.



July/August 2014

Cook Time: 15 min

Yield: 2 servings

Cod is arguably the most versatile and coveted seafood due to its light, flaky texture, and mild, clean, slightly sweet flavor. It appeals to many tastes and works well in many recipes and culinary contexts from baking and steaming to deep frying, as in pub-style fish and chips. While lean and low in calories, wild-caught cod is also high in omega-3s, making it quite a healthful treat.

Mediterranean Cod Cooked in Parchment

The ingredients in this light dish make up a nearly perfect “health food” —  simple, yet so delicious you won’t believe it until you taste it. This preparation can also be done with halibut, and with different or more vegetables — broccoli, kale, chard, spinach, carrots, peas, fennel, etc. — added to the parchment bag.

Ingredients:

• 2 parchment paper cooking pouches
• 1/2 head green cabbage, shredded
• 1/2 large onion, sliced
• 2 cloves garlic, minced
• 1/4 to 1/2 cup Kalamata olives, pitted and halved
• 2 ounces fresh goat cheese (chèvre) or feta, crumbled
• 2 6-ounce cod fillets, fresh or thawed from frozen
• Extra-virgin olive oil
• Sea salt and freshly ground pepper, to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 350 F.

2. Place parchment pouches on baking sheet. Divide cabbage evenly between two pouches, then divide evenly and layer onion, garlic, olives and cheese. Top each with a cod fillet. Generously drizzle olive oil over each stack and season with salt and pepper.

3. Bake for 15 to 18 minutes, then remove tray from oven. Let stand for a few minutes before opening pouches to avoid steam burns.

4. Place each pouch on serving plate and tear open. Season with additional salt and pepper, if desired. Squeeze lemon juice over each portion before serving.

Want to try more easy fish recipes? Read Cooking Fish the Easy Way and discover how simple cooking fish can be.


Karen K. Will is editor of Heirloom Gardener magazine, and co-author, along with Editor-in-Chief Oscar H. Will III, of Plowing With Pigs and Other Creative, Low-Budget Homesteading Solutions (New Society Publishers, 2013).