Mediterranean Baked Cod
This Mediterranean baked cod is topped with basil pesto and grape tomatoes, then baked in parchment until tender and flaky. A healthy dinner in about 30 minutes!
Equipment
Ingredients
- 4 cod fillets 5 to 6 oz each, about 1 inch thick
- 1 cup grape tomatoes halved
- ½ cup basil pesto homemade or store-bought
- salt and pepper to taste
- 1 lemon cut into wedges, for serving (optional)
Instructions
- Preheat the oven to 400°F.
- Cut 4 large squares of parchment paper, about 12 x 12 inches each.
- Pat the cod fillets dry with paper towels. Place one fillet just below the center of each parchment square and season both sides with salt and pepper.
- Spread about 2 tablespoons of pesto over each fillet and top with the halved grape tomatoes.
- Fold the parchment over the fish so the edges meet. Starting at one corner, make small, tight overlapping folds all the way around to seal the packet. Repeat with the remaining fillets.
- Set the packets on the baking sheet and bake on the center rack for 12 to 15 minutes, until the cod is opaque and flakes easily with a fork (145°F).
- Carefully cut or tear open the packets (watch out for the hot steam!) and serve right away with lemon wedges.
Notes
Doneness: the cod is ready when it flakes easily with a fork and reads 145°F in the thickest part. Thinner fillets (about ½ inch) may only need 8 to 10 minutes.
No parchment? Foil packets work the same way. Seal the edges tightly.
Storage: leftovers keep in an airtight container in the fridge for up to 2 days. Cooked cod doesn't freeze well.
Nutrition
Calories: 254kcalCarbohydrates: 4gProtein: 29gFat: 13gSaturated Fat: 2gCholesterol: 69mgSodium: 375mgPotassium: 728mgFiber: 1gSugar: 2gVitamin A: 997IUVitamin C: 7mgCalcium: 78mgIron: 1mg
Nutrition details are an estimate, per serving.
