Imagine opening a parchment packet to reveal tender, flaky cod surrounded by colorful Mediterranean vegetables and hearty chickpeas. The aroma of garlic, oregano, and lemon fills the air — it’s as if you’ve just stepped into a seaside kitchen.

This Cod en Papillote recipe isn’t just beautiful to serve; it’s also incredibly healthy and easy to prepare. Everything cooks together in its own steam, locking in nutrients and flavor while keeping cleanup to a minimum.

Perfect for busy weeknights or impressing guests with minimal effort, this dish embodies the heart of the DASH diet — fresh, wholesome, and balanced eating.

Ingredients

• 2 cod fillets (approx. 150g each)
• 200g cherry tomatoes, halved
• 1 medium zucchini, diced
• 1 red bell pepper, thinly sliced
• 240g canned chickpeas, rinsed and drained
• 2 cloves garlic, minced
• 1 lemon, half sliced, half for juice
• 2 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• Fresh parsley, chopped, for garnish
• Black pepper to taste
• Pinch of salt (optional)

Instructions

1. Preheat your oven to 200°C (400°F). Cut two large pieces of parchment paper, about 40cm long.
2. In a medium bowl, combine the cherry tomatoes, zucchini, red bell pepper, chickpeas, minced garlic, 1 tablespoon of olive oil, dried oregano, and a pinch of black pepper. Toss well to coat.
3. Divide the vegetable mixture evenly between the two parchment papers, creating a bed in the center of each.
4. Pat the cod fillets dry and season lightly with pepper. Place one fillet on top of the vegetables in each parchment packet.
5. Drizzle the remaining olive oil over the fish. Top each fillet with a few lemon slices.
6. To seal the packets, bring the long sides of the parchment together and fold them over several times. Then, twist or fold the ends to create a tightly sealed pouch.
7. Place the packets on a baking sheet and bake for 15–20 minutes, or until the fish is opaque and cooked through.
8. Carefully open the packets (watch for steam), squeeze fresh lemon juice over the top, garnish with fresh parsley, and serve immediately.

Tips & Substitutions

• Fish swap: Try halibut, haddock, or tilapia if cod isn’t available.
• Vegetable variety: Add olives or artichoke hearts for more Mediterranean flair.
• Parchment alternative: If you don’t have parchment, use foil — just be sure to seal it tightly.

Nutrition

Approximate per serving:

• Calories: 960
• Fat: 32g
• Carbohydrates: 75g
• Fiber: 22g
• Protein: 70g