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    Make It Skinny Please » Recipes » Main Dishes » Easy Tomato Basil Baked Cod recipe

    Published: Sep 12, 2021 · Modified: Sep 23, 2021 by Toni Dash · 29 Comments

    Easy Tomato Basil Baked Cod recipe

    Weight Watchers Points1
    Calories: 138kcal
    Carbs: 6g
    Protein: 22g
    Fats: 3g
    Jump to Recipe

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    baked code cooked in parchment paper

    baked code cooked in parchment paper
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    Delicious Baked Cod with tomatoes, onions, basil and lemon is an easy dinner recipe perfect for busy weeknights and impressive enough for entertaining too.

    baked code cooked in parchment paper

    This favorite fish recipe is one of those low calorie recipes the whole family will love. The flavors are light and fresh and the baked fish cooks in 15 minutes tops.

    It's a healthy recipe that's fresh, light and delicious!

    It's also an easy recipe to change up using a method that doesn't require lots of fats or breading for perfectly flaky fish every time.

    Jump to:
    • Easy Baked Cod Recipe
    • Fish en Papillote
    • What makes this skinny?
    • Recipe Ingredients + Notes
    • Variations
    • How to make Baked Cod - Step-by-Step
    • Pro Tips
    • How to Store it
    • More recipes you'll love!
    • Recipe

    Easy Baked Cod Recipe

    This recipe is so easy and filled with light, fresh flavors. The preparation is minimal and the cooking time fast.

    Only a few wholesome ingredients are needed and nothing hard to find. When done cooking the fish flakes beautifully!

    Cod is a thicker white fish with a meatier texture. It's the main fish used in fish sticks due to its mild flavor, flaky consistency when cooked and thickness.

    The simple baked cod recipe highlights all those features along with the fresh flavor of the other ingredients.

    It's perfect for healthy dinners and one of those easy dinner recipes you'll want to make on repeat.

    baked cod packets with fork close up

    Fish en Papillote

    It sounds fancy but cooking 'en papillote' is simply a French term for cooking 'in paper'. It refers to a cooking technique that allows steam to cook lighter proteins like fish or chicken in parchment paper or in a piece of aluminum foil.

    It's a great way to use less fats in cooking and is an exciting end presentation when serving as well.

    It only requires a baking sheet for the packets to sit on when baking too so clean up is easy. It's fast and easy enough for a weeknight but beautiful when entertaining guests too.

    White fish is usually common to cook this way though other types of fish can also be used too.

    What makes this skinny?

    • light fish is a lean protein
    • very little oil (½ teaspoon per serving) and no extra fats for cooking
    • steaming the ingredients in parchment paper
    • No panko breadcrumbs, no garlic butter

    This method offers a big calorie savings from methods like pan frying or roasting with more oil to keep the fish moist and tender.

    baked cod packets from side

    Recipe Ingredients + Notes

    Cod filets. One pound of cod fish fillets are used. Fresh cod or frozen and thawed can be used. Choose four filets the same size so they all cook in the same amount of time.

    Salt and pepper. Salt and pepper the fillets generously before cooking.

    Red onion. Use half a medium red onion, thinly sliced.

    Cherry tomatoes. You'll need one pint of cherry tomatoes, halved.

    Lemon Zest. Always zest the lemon before juicing it. I love this zester for fast zesting and not taking off any of the bitter pitch.

    Lemon Juice. Use fresh lemon juice. It does make a difference. place the lemon in the microwave for 10 seconds before zesting or juicing to release more juice.

    Fresh basil. Two tablespoons of thinly sliced fresh basil will be used.

    Olive oil. Two teaspoons of olive oil.

    Parchment paper. This will make the cooking packets.

    baked cod ingredients labeled

    Variations

    Use a different type of fish. Any flaky white fish can be used for this recipe. Tilapia, Mahi Mahi or Striped Bass are all great choices.

    Change up the vegetables. Use other quick cooking vegetables in the paper packets. If using thinner pieces of fish the cooking time may need to be adjusted (it may cook faster).

    Try different fresh herbs. Dill is another delicious herb to use with lemon on fish. Pick fresh herbs you love and create a totally new combination!

    How to make Baked Cod - Step-by-Step

    STEP 1. Preparation

    Preheat oven to 400°F. Tear sheets of parchment paper approximately 13-inches by 16-inches.

    baked cod recipe steps 1-4

    STEP 2. Prepare the cooking packets

    Season the cod fillets with salt and pepper.

    Add ¼ of the sliced onions on the center of each parchment paper sheet (photo 1).

    Next place a cod fillet on top of the onions (photo 2). Add the cherry tomatoes, lemon zest, drizzle lemon juice and basil on top of the fish (photos 3-6).

    Drizzle ½ teaspoon of olive oil over the ingredients in each packet.

    Working with the long edge first, tightly roll the ends together to form a seal. Roll up each end (photo 7).

    baked cod recipe steps 5-7

    STEP 3. Bake

    Place packets on a baking sheet and bake for 12-15 minutes. The internal temperature should reach 145 degrees F. Do not over cook.

    When finished cooking carefully unroll or tear each packet being mindful of escaping steam. Garnish with more basil and serve immediately.

    Notes: If you don’t have cod, any flaky white fish will work. Tilapia, Mahi Mahi or Striped Bass are good options. 

    baked cod and vegetable packets

    Pro Tips

    Be careful not to over cook the cod. If overcooked the fish can become chewy. It's best to cook it about 12 minutes and check the temperature with a meat thermometer (I prefer an instant read food thermometer).

    Open packets carefully after cooking. Steam will be released after cooking so open the parchment packets carefully.

    Use same size fish fillets. They will cook in the same amount of time.

    How to Store it

    This recipe is best eaten when freshly made. Leftovers can be stored in an airtight container in the refrigerator for a day.

    Reheating can result in the fish being overcooked and not having the same flaky texture.

    baked cod and vegetable packets with fork

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    Recipe

    baked cod packets with flaked fish

    Tomato Basil Baked Cod in parchment

    Weight Watchers Points1
    Click to track Weight Watchers Points
    Light, fresh easy Tomato Basil Baked Cod is ready in 15 minutes! Baked 'en papillotte' or in paper, the ingredients steam to perfection without extra fatty ingredients.
    5 from 186 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Diet: Gluten Free, Low Calorie
    Prep Time: 10 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 4
    Calories: 138kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Ingredients

    • 1 pound cod filets choose similar size fillets
    • Salt and pepper
    • ½ medium red onion thinly sliced
    • 1 pint cherry tomatoes halved
    • zest from one lemon
    • juice from one lemon
    • 2 tablespoons fresh basil thinly sliced
    • 2 teaspoons olive oil

    Instructions

    • Preheat oven to 400°F.
    • Season each cod filet generously with salt and pepper.
    • Lay 4 pieces of parchment (roughly 13-inch by 16-inches) out on a cutting board. Dividing your ingredients evenly between each packet, layer red onions, cod filets, cherry tomatoes, lemon zest, lemon juice and basil. Drizzle each bundle lightly with ½ teaspoon olive oil.
    • Working with the long edge first, tightly roll the ends together to form a seal. Roll up each end.
    • Place packets on a baking sheet and bake for 12-15 minutes. The internal temperature should reach 145 degrees F. Do not over cook.
    • Carefully unroll or tear each packet being mindful of escaping steam. Garnish with more basil and serve immediately.

    Notes

    Notes: If you don’t have cod, any flaky white fish will work. Tilapia, Mahi Mahi or Striped Bass are good options.
    Pro Tips
    Be careful not to over cook the cod. If overcooked the fish can become chewy. It's best to cook it about 12 minutes and check the temperature with a meat thermometer (I prefer an instant read food thermometer).
    Open packets carefully after cooking. Steam will be released after cooking so open the parchment packets carefully.
    Use same size fish fillets. They will cook in the same amount of time.
    Weight Watchers points on previous program (WW SmartPoints):
    • Green: 2
    • Blue: 1
    • Purple: 1

    Nutrition

    Calories: 138kcal | Carbohydrates: 6g | Protein: 22g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 49mg | Sodium: 75mg | Potassium: 749mg | Fiber: 1g | Sugar: 4g | Vitamin A: 677IU | Vitamin C: 29mg | Calcium: 36mg | Iron: 1mg
    baked code cooked in parchment paper
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 186 votes (158 ratings without comment)

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      Recipe Rating




    1. Sandra says

      April 11, 2023 at 1:09 pm

      5 stars
      So light and delicious! Wonderful recipe for hot weather.

      Reply
    2. Ash B says

      March 12, 2022 at 1:07 am

      5 stars
      I have not baked in parchment before this recipe but I liked it! The food was delicious and it was super easy to make.

      Reply
    3. maya says

      March 11, 2022 at 8:22 am

      5 stars
      Love this cooking method and the tomatoes were particularly good in it.

      Reply
    4. Faye Roner says

      January 07, 2022 at 6:42 am

      5 stars
      This is a family favorite! Even my picky little guy requests it now!

      Reply
    5. Jessica says

      January 07, 2022 at 6:15 am

      5 stars
      YUM! I bought cod the other day, hoping I'd figure out a good way to cook it, so I found this one and tried it and absolutely LOVED it! Thank you!

      Reply
    6. Allyssa says

      January 07, 2022 at 3:26 am

      5 stars
      Thank you so much for sharing this amazing baked cod recipe! Will surely have this again! It's really easy to make and it tasted so delicious! Highly recommended!

      Reply
    7. Jennifer says

      January 06, 2022 at 10:11 am

      5 stars
      This is delicious! It was so light and flaky and filled with flavor! The basil really set it off!

      Reply
    8. Tavo says

      January 06, 2022 at 9:58 am

      5 stars
      I loved this cod recipe! The second time I make it the whole family loves it!

      Reply
    « Older Comments

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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