Cod Parchment Packs: An Easy Weeknight Dinner

Cod Packets
Dana Angelo White

Nutrition Highlights (per serving)

Calories 165
Fat 5g
Carbs 12g
Protein 17g
View All
Total Time 35 min
Prep 15 min, Cook 20 min
Servings 4

Cooking in parchment is a classical cooking technique that is still trendy—who doesn't want to make and clean up dinner at the same time with handy and elegant paper packets?

Cooking in parchment is a low fat, easy, and reliable cooking method where steam helps with the cooking, so you don't need to add extra oil. The lower-fat aspect makes this dish worry-free for those who experience heartburn. Pile in protein, veggies, and herbs and a complete meal will be ready in minutes.

Ingredients

  • 2 cups sweet potato, julienned
  • 1 pound cod, divided into 4 pieces
  • 1 teaspoon dried thyme leaves
  • 4 teaspoons olive oil
  • 1 teaspoon kosher salt
  • 4 slices of fresh lemon

Preparation

  1. Preheat oven to 400F.
  2. Fold 4 sheets of parchment paper in half.
  3. Place ¼ of the sweet potatoes on one side of the parchment and top with a piece of cod.
  4. Sprinkle each piece of fish with ¼ teaspoon thyme, 1 teaspoon olive oil, ¼ teaspoon, salt and a slice of lemon.
  5. Fold the parchment paper over the fish and vegetables, then fold and crease the edges to form a closed and crescent shaped packet.
  6. Transfer packets to a baking sheet and bake for 20 minutes.
  1. Remove from the oven and allow to rest for 5 minutes before tearing open.

Ingredient Variations and Substitutions

Replace cod with other low-fat seafood options such as tilapia, shrimp, or flounder. These are all high-quality protein choices.

Instead of sweet potato, try thin strips of other nutrient-rich veggies like carrots, butternut squash, or zucchini. All three of these are heartburn-friendly.

Citrus fruit like lemon can be problematic for heartburn (it's a known heartburn trigger), but the small amount in this recipe is mellowed by the fish and olive oil. Balancing out low pH foods to achieve a more neutral pH in the final dish is actually a common helpful tip for those with heartburn. Alternatively, you can use just the lemon zest.

Cooking and Serving Tips

Make sure all skin has been removed from fish; ask your fish monger to do this for you.

When ready to serve, use kitchen shears to easily open parchment packets.

Allow steam to escape, then serve on large plates.

Nutrition Facts
Servings: 4
Amount per serving  
Calories 165
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 49mg 16%
Sodium 934mg 41%
Total Carbohydrate 12g 4%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 1mcg 5%
Calcium 33mg 3%
Iron 1mg 6%
Potassium 453mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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