Mediterranean Cod Packets

The Inspiration…

I love any and all foods that remind me of Greece and the Mediterranean. I can still taste the different meals I enjoyed while vacationing there years ago. It is fun for me to try to recreate some of those dishes and create my own using that trip as inspiration. Not only are the flavors of the Mediterranean delicious, but a Mediterranean diet, rich in fish or other lean meats, extra virgin olive oil, vegetables, nuts and legumes, and herbs have many health benefits! Some of these benefits include preventing heart disease and stroke and lowering of inflammation in general. As someone with an auto-immune disease, I love when I can consider food as part of my healing journey. This meal is both good for the body and for the soul!

This meal is incredibly easy and quick to put together. Very little prep work and even less clean-up! It isn’t often when you come across a meal you can say both of those things about! Parchment paper packets are such a great way to keep in flavor and moisture while cooking fish. So, let’s get started!

Take a piece of parchment paper, about the size of a baking sheet (26 x 18 inches). I love to buy a package of parchment that is already cut to that size and keep them in my cupboard. They make it so easy to line pans when I’m baking but come in handy for this meal as well! You can find them on Amazon. Fold your parchment paper in half and crease it. Open it back up and we can start assembling the packets. Place your spinach about an inch away from the crease on one side. I have used both fresh and frozen (then thawed) spinach in this recipe, and they are both absolutely delicious. If you use frozen spinach, make sure you squeeze out some of the water once it is thawed. Put your piece of cod on top of the spinach. Salt the fish and then spread on your minced garlic. This would be the perfect application of pre-minced garlic you can buy in a jar. Makes preparation a breeze!! Next, add your herbs, tomatoes, olives, roasted red peppers, and a slice of lemon.

Now you’re ready to close up your packets. Fold the opposite side of the parchment over so that the edges meet. Starting on the far side, fold over the parchment, about an inch wide, and half an inch deep. Keep making that motion across the edge of the parchment until you reach the other end. This will create a calzone shaped packet. Repeat with the other pieces of fish. You will have 4 packets when you are done.

Put them on a sheet pan and cook for 15 minutes at 400 degrees. That’s it. You’re done! How easy was that? Be careful opening up the packets in case there is any steam still trapped inside.

I like to serve this meal with my Lemon Feta Couscous. The creamy feta and fresh lemon and herbs pair perfectly with the flaky fish. Plus, the couscous only takes 15 minutes to cook, so this pairing would make a very quick weeknight meal!

Yield: 4

Author: Julia Goodrich

Prep time: 10 MinCook time: 15 MinInactive time: 3 MinTotal time: 28 Min

This quick and easy weeknight dinner can also wow your weekend guests! Flavor-packed pouches of flaky fish and your favorite Mediterranean flavors that are good for the body and for the soul!

Ingredients

4 cod fillets, 6 oz each
2 cups of spinach, fresh or frozen then thawed
2 tsp kosher salt
4 tsp garlic, minced
2 TBSP fresh dill, minced
2 TBSP fresh Italian parsley, minced
8 cherry tomatoes, halved
1 roasted red pepper, diced
12 olives, halved
4 slices of lemon
4 tsp olive oil (optional)

Instructions

Take a piece of parchment paper, about the size of a baking sheet (26 x 18 inches). Fold your parchment paper in half and crease it. Open it back up and we can start assembling the packets.
Place 1/2 cup of spinach about an inch away from the crease on one side. I have used both fresh and frozen (then thawed) spinach in this recipe, and they are both absolutely delicious. Put one piece of cod on top of the spinach.
Sprinkle 1/2 tsp of salt on the fish and then spread on 1 tsp of minced garlic.
Next, sprinkle 1/2 TBSP each of the fresh dill and Italian parsley.
Add two halved tomatoes, 3 halved olives, and 1/4 of your roasted red pepper. Drizzle on 1 tsp of olive oil (if using). Top with a slice of lemon.
Now you’re ready to close up your packet. Fold the opposite side of the parchment over so that the edges meet. Starting on the far side, fold over the parchment, about an inch wide, and half an inch deep. Keep making that motion across the edge of the parchment until you reach the other end. This will create a calzone shaped packet.
Repeat this for all 4 pieces of fish.
Baked at 400 degrees for 15 minutes. Remove from the oven and let sit for 2-3 minutes. Be careful when you open the packets in case there is any steam trapped inside.

Nutrition Facts

Calories

214.79

Fat

7.65

Sat. Fat

1.1

Carbs

4.44

Fiber

1.41

Net carbs

3.04

Sugar

1.19

Protein

31.56

Sodium

1585.86

Cholesterol

73.1

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Mediterranean Cod Packets

The Inspiration…