Cod en papillote with fennel, tomatoes and lemon
35 min · 31 g protein · 238 cals / serving
Each fillet bakes in its own sealed paper parcel on a bed of thin fennel and zucchini, with cherry tomatoes, capers, garlic, lemon and a splash of white wine. Tear it open at the table and a cloud of lemony steam comes out: the fish is silky, the tomatoes have burst into a light, briny sauce, and there is nothing to wash up but the tray.
Ingredients
- 1 large bulb fennel, very thinly sliced, fronds kept
- 1 large zucchini, in thin ribbons or coins
- 1 large shallot, thinly sliced
- 4 fillets (6 oz each) cod, skinless, about 2.5 cm (1 inch) thick
- 3/4 tsp salt
- 1/2 tsp black pepper
- 2 cups cherry tomatoes, halved
- 3 cloves garlic, thinly sliced
- 2 tbsp capers, drained
- 1 lemon, thinly sliced
- 4 sprigs fresh thyme
- 1/4 cup white wine, dry, or broth
- 1 tbsp olive oil
To serve
- 2 tbsp fresh parsley, chopped
Steps
- Heat the oven to 400°F. Cut four large sheets of parchment, about 16 inch long, and fold each in half. Open them and divide the fennel, zucchini and shallot over one half of each sheet, next to the fold.
- Pat the fish dry, season both sides with the salt and pepper, and lay a fillet on each pile of vegetables.
- Scatter the tomatoes, garlic and capers around the fish, top each fillet with lemon slices and a thyme sprig, then spoon over the wine and drizzle with the oil.
- Fold the paper over and crimp the open edges in small overlapping folds, all the way round, so the parcel is sealed. Put them on a baking tray and bake 12–15 minutes, until the parcels puff up and the fish reads 145°F through the paper.
- Put a parcel on each plate, cut it open with scissors (mind the steam) and finish with parsley and the chopped fennel fronds.
Good to know
How do I know the fish is done without opening the parcel?
Push an instant-read thermometer through the paper into the thickest part: 145°F. Thin fillets (under 2 cm) take about 10 minutes, thick ones up to 18.
Can I use foil?
Yes, foil seals more easily and cooks in the same time. Parchment looks nicer at the table and does not react with the lemon and tomatoes.
Other fish?
Haddock, halibut, hake and salmon all work. Salmon is richer, at about 63 instead of 85, and takes a minute or two longer.
Per
- Calories
- 58
- Protein
- (54%)
- 7 g
- Fat
- (21%)
- 1 g
- Carbohydrates
- (25%)
- 4 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 154 mg
About 45% of the alcohol remains after cooking; the label counts only that.
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 951 kcal goes into the pot and 1817 g of ingredients comes out as about 1650 g of food: 58 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.