Lemon Herb Cod Parchment Packets

Lemon lovers will really dig this dish: Rich and meaty cod steams away under lemon slices in a parchment package, then a fresh herb and lemon sauce adds the finishing touch.
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Lemon Herb Cod Parchment Packets

Lemon Herb Cod Parchment Packets

A Mediterranean Staple

Olive oil, a key staple in an anti-inflammatory diet, is brimming with health-promoting polyphenols. This good-for-you fat also helps improve the absorption of phytochemicals and antioxidants, such as in the baby greens, basil and cilantro in this recipe.

  • Duration
  • Prep Time
  • 4Servings

Ingredients

  • 4 cups baby greens (kale, chard, spinach or a mix)
  • 4 green onions, cut into 1-inch pieces
  • 4 5-oz wild cod fillets
  • 1 tbsp extra-virgin olive oil
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper
  • 1 lemon, juiced
  • 1 lemon, sliced into rounds

Lemon Herb Sauce

  • 1 cup fresh basil
  • 1 cup fresh cilantro 
  • 2 cloves garlic
  • 1 lemon, juiced
  • 1/8 tsp sea salt  
  • 1/8 tsp ground black pepper 
  • 3 tbsp extra-virgin olive oil

Preparation

1. Preheat oven to 400°F. 

2. Tear parchment paper into 15 x 13-inch pieces, enough for each piece of fish. Fold each piece in half to form a crease then open back up. 

3. Divide greens evenly among parchment, placing alongside the crease (not over top). Top each with green onions and cod. Season with equal amounts oil, salt, pepper and lemon juice; top with lemon slices. To close each parchment package, fold along the crease over the fish until the ends of the paper meet. Starting at one end, fold or crunch together the open edges until the entire package is sealed. Repeat with each package. Place parchment packages on a baking sheet; bake 12 minutes.

4. Meanwhile, make sauce: In a small food processor, add all ingredients except oil. Pulse to break down herbs then stream in oil. Add water, 1 tbsp at a time if needed, until smooth.

5. Carefully cut open parchment, being mindful of the steam. Transfer fish and vegetables to plates and top each piece of cod with herb sauce.

Nutrition Information

  • Serving Size: 1/4 of recipe
  • Calories: 272
  • Carbohydrate Content: 7 g
  • Cholesterol Content: 61 mg
  • Fat Content: 15 g
  • Fiber Content: 2 g
  • Protein Content: 27 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 263 mg
  • Sugar Content: 1 g
  • Monounsaturated Fat Content: 11 g
  • Polyunsaturated Fat Content: 2 g