Cod Baked in Parchment with Summer Vegetables, Lemon and Dill
Inspired by techniques from NYT Cooking.
Delicate cod fillets are baked in sealed paper parcels with fine vegetable matchsticks, lemon and dill, so everything steams together in its own juices for a light, fresh result.
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Method
- 1
Heat the Oven. Set the oven to 200°C (fan 180°C) and let it come fully up to temperature before the parcels go in. A properly hot oven generates the quick burst of steam needed to cook the fish through inside its sealed paper.
- 2
Toss the Vegetables. Combine the carrot, courgette, tomatoes, spring onions and garlic in a bowl with the olive oil and salt. Cutting the vegetables into fine matchsticks means they cook through in the same short time as the fish, so nothing is left raw or crunchy.
- 3
Shape the Paper. Fold each sheet of baking paper in half and cut a large half-heart shape along the fold so that, opened out, it forms a heart shape about 35cm wide. This gives an even edge all the way round for folding and sealing tightly later.
- 4
Fill Each Parcel. Open out the paper hearts and pile a quarter of the vegetable mixture to one side of the fold in each. Season the cod with the salt and pepper, set a fillet on each pile, then top with lemon slices, dill sprigs and a piece of butter, spooning over a tablespoon of water. The water adds extra steam while the butter enriches the juices as they mingle during baking.
- 5
Seal the Edges. Fold the other half of the paper back over the filling, then starting at the top of the curve, make small, tight overlapping folds all the way round, pressing each one down firmly, and twist the tip underneath. A properly tight seal traps the steam inside so the fish cooks gently in its own moisture instead of drying out.
- 6
Bake and Check. Put the parcels on the tray and bake for 14-16 minutes (12 minutes if the fillets are thinner than 2cm) until they puff up with trapped steam. Check one by pushing a probe thermometer through the paper into the thickest part of the fish; it should read at least 63°C, with the flesh opaque and flaking easily. Reseal and bake a further 2-3 minutes if it isn't quite there yet.
- 7
Open and Serve. Set each parcel on a plate and tear it open at the table, keeping your face back as the escaping steam is very hot. Spoon the fragrant juices from inside the paper over the fish before eating, so none of the flavour is left behind.
Storage
Best served straight from the oven while the parcels are still steaming. Leftover fish and vegetables can be refrigerated in a sealed container for up to 1 day; reheat until piping hot (74°C) before eating. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
28.2 g protein for 252 kcal = 11.2 g per 100 kcal. Our High Protein label needs at least 10 g per 100 kcal. How we decide
Equipment
- 4 sheets baking paper, about 40 x 35 cm
- large rimmed baking tray
- mixing bowl
- sharp knife or julienne peeler
- scissors
- instant-read probe thermometer
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 252 kcal |
| Protein | 28.2 g |
| Carbohydrate | 7.3 g |
| of which sugars | 3.8 g |
| of which free sugars | 0.1 g |
| Fat | 12.2 g |
| of which saturates | 3.8 g |
| Fibre | 2 g |
| Salt | 1.36 g |
Protein per 100 kcal
11.2 g meets the High Protein rule (≥ 10 g)
Calculated from USDA FoodData Central ingredient values
