Tomato Basil Baked Cod in parchment

5 from 186 votes

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.

Prep Time10

Cook Time15

Total Time25

Course: Main Course

Cuisine: American

Diet: Gluten Free, Low Calorie

Servings:

Calories: 138kcal

Author: Toni Dash

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