• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Marisa Moore Nutrition
  • Home
  • About
  • Work With Me
  • Media
  • Recipes
  • Contact
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About Marisa
  • Work with me
  • Media
  • Contact
×
Home » Recipes » Entrees

Mediterranean-Style Fish
in Parchment

Published: Jan 2, 2020 · Modified: Jul 12, 2023 by Marisa Moore·

1.5K shares
Jump to Recipe Print Recipe
cod in parchment

Fish in packets is an easy, mess-free dinner recipe! This Mediterranean inspired cod in parchment is ready in 20 minutes from start to finish and the perfect option for a dinner party or dinner for two with leftovers!

Fish recipes are the ultimate fast food. Because it cooks in minutes and you can easily use fresh or frozen fish, it’s a simple but impressive way to get dinner on the table.

This cod recipe combines easy-to-prep vegetables, fresh herbs, and olives for a tangy, Mediterranean flair.

The Mediterranean Diet continues to top the list of one of the healthiest diets around. Thankfully, it’s an easy one to master and the flavors are delicious. Try my Mediterranean Chickpea Pasta Salad and Smoky Chickpeas & Spinach dishes for a taste.

Both of those are fast vegetarian meals but fish is a fitting protein option too.

How to make fish in parchment

Cooking fish in parchment or foil packets is an easy, no-mess way to bake fish. The process seals in moisture so it works well for almost any kind of fish. 

clear mixing bowl filled with tomatoes, garlic, parsley and lemon zest

Add flavorful ingredients to a bowl. I’m using fresh grape tomatoes, olives, fresh parsley, lemon, and garlic.

Lemon juice acts as a marinade along with the garlic and extra virgin olive oil. Crushed red pepper flakes would be another good addition if you have some in the pantry.

fish on parchment paper

Pat the fish fillets dry and season with salt and pepper on both sides. Though there’s lots of flavor in the vegetable mixture, the fish is bland on its own and will benefit from a generous sprinkle of salt and pepper.

Seal the packets. To do this, you’ll need 4 long pieces of parchment paper. (See the photo below)

Simply add the fish to the packet along with the vegetables. I prefer adding the vegetables on top of the fish so the flavors cook into the fish. It also adds more color.

Bake the fish packets on a sheet pan in a preheated 375-degree oven.

packets closed on a sheet pan with empty bowl

The best fish for packets

I like to go with cod, sole, or salmon. If you use sole, keep in mind that it’s typically cut into thinner fillets – it’s less dense compared to cod. So, you might need to adjust the cooking time down a few minutes.

Halibut would also work as it’s a much drier fish and could benefit from the moist baking environment.

Can I use frozen fish?

Yes. Frozen fish would work great here. I recommend thawing it first. If you don’t thaw the fish you’ll likely need more bake time. And you might find that the packets collect more water resulting in a less-flavorful final result. I haven’t tried it.

Thaw it if you have the time.

TIP: To thaw frozen fish. Keep it in the original packaging. Allow it to thaw overnight in the refrigerator. Let it sit submerged under cool water that you change every 20-30 minutes until the fish is thawed.

fish in parchment with tomatoes on a plate

What to eat with fish in parchment

Because this recipe is only fish and vegetables, you’ll need a little more to make this a filling meal. Or at least I did!

  • Try pairing this cod with a side of lemon roasted potatoes, quinoa, or rice.
  • You can also try an extra side of vegetables like these Almond Green Beans.
fish in parchment with tomatoes and olives on top

Tips for success

  • Because the fish will essentially steam in the parchment paper, keep in mind that it will keep cooking when you remove it from the oven. To avoid overcooking, open the packets to allow the steam to escape or serve it right away.
  • Tear off plenty of parchment – 12-16 inches per packet. You’ll want to leave plenty of space to roll the paper for a tight seal.
  • Place the fish skin side down on the parchment paper. This will yield the most flavor absorption.

Now that you have this one down, you might be interested in more dishes to make your weeknight dinners a breeze.

Other easy fish recipes

Southern-Style Air Fryer Fried Fish

Mediterranean Salmon Orzo Salad

Sheet Pan Miso Salmon & Broccoli

Bourbon Peach Glazed Salmon

Maple Miso Glazed Black Cod

Honey Garlic Sablefish with Broccoli

fish in parchment on a plate with lemon

Mediterranean-Style Fish in Parchment

Marisa Moore, RDN
Mediterranean style fish in parchment is a healthy dinner recipe that's keto, whole 30, and paleo-friendly. Made with lemon, tomatoes, and olives, this simple recipe is ready in just 20 minutes!
5 from 5 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Entree
Cuisine American, Mediterranean
Servings 4 people
Calories 153 kcal

Ingredients
  

  • 1 lb cod fillets, or other white fish (4 fillets)
  • 2 cups halved grape tomatoes
  • ¼ cup sliced olives
  • zest of one lemon
  • 2 tablespoon fresh lemon juice
  • 2 cloves garlic, minced
  • 1 tablespoon extra virgin olive oil
  • coarse salt and pepper to taste

Instructions
 

  • Preheat oven to 375 degrees.
    Prep the parchment: Tear off 4 sheets of parchment paper – about 14-inches each. You will think the pieces are larger than you need. Keep at it.
  • Toss the tomatoes, olives, lemon juice and zest, salt, and pepper in a medium mixing bowl. Set aside.
  • Place the cod on a plate or cutting board. Pat dry with paper towels (or a clean cloth towel). Rub olive oil into the fish and season both sides with salt and pepper. 
  • Place one fillet (skin side down) and ¼ of the vegetables on each piece of parchment. Seal the packets by rolling the parchment as shown in the photo. Bake in the preheated oven until done – about 15 min and let sit. Serve with extra lemon juice over rice or potatoes, if desired.

Notes

Tips for success

  • Because the fish will essentially steam in the parchment paper, keep in mind that it will keep cooking when you remove it from the oven. To avoid overcooking, open the packets to allow the steam to escape or serve it right away.
  • Tear off plenty of parchment. You’ll want to leave plenty of space to roll the paper for a tight seal.
  • Place the fish skin side down on the parchment paper. This will allow the post flavor absorption.

Nutrition

Calories: 153kcalCarbohydrates: 4gProtein: 21gFat: 6gSaturated Fat: 1gCholesterol: 49mgSodium: 197mgPotassium: 645mgFiber: 1gSugar: 2gVitamin A: 699IUVitamin C: 15mgCalcium: 33mgIron: 1mg
Tried this recipe?Let us know how it was!

More Entrees

  • Pinto Bean and Cheese Burritos Stacked on a plate
    Freezer Friendly Pinto Bean Cheese Burrito
  • Cheese Tomato Tart on parchment
    Easy Tomato Cheddar Tart
  • Two filets of black cod in skillet with sauce.
    Honey Garlic Sablefish
  • Roasted Cauliflower Chickpea Arugula Pasta
1.5K shares

Filed Under: Blog, Easy Healthy Recipes, Entrees, Recipes

Reader Interactions

Comments

    5 from 5 votes

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




  1. nicole marcone

    February 19, 2025 at 2:23 pm

    garlic is listed as ingredient and that is not in the recipe

    Reply
  2. Deborah

    August 31, 2023 at 9:12 pm

    5 stars
    Delicious. Flavourful. Took longer to cook….

    Reply
  3. Paula Wilson

    January 30, 2023 at 5:17 pm

    5 stars
    I used halibut and didn’t have olives or parsley. Even so, this was really easy, and so delicious! I will use this recipe again and again. Thank you!

    Reply
    • Marisa Moore

      January 30, 2023 at 5:22 pm

      Halibut works beautifully in this recipe! So glad you enjoyed it and thanks for sharing!

      Reply
  4. Dodi

    May 09, 2022 at 8:19 pm

    What’s the green herb you used? It’s pictured, but not listed. Thanks!

    Reply
    • Marisa

      May 09, 2022 at 8:24 pm

      Hi! I used parsley. You can also try a small amount of fresh oregano or as much basil as you like just before serving the fish.

      Reply
  5. Allison Coburn

    August 01, 2021 at 10:24 am

    5 stars
    The fish and vegetables turned out perfectly! Will definitely be making it again.

    Reply
  6. Lummi

    December 14, 2020 at 10:48 am

    5 stars
    I’ve never tried cooking whitefish in parchment, so this was a slightly ambitious recipe for me. I made it with some leftover cod I purchased online a couple of weeks ago. Absolutely delicious! The kids loved unwrapping the little packets, too. Great recipe!

    Reply
  7. Keith French

    December 14, 2020 at 8:30 am

    I do this all the time, I like to bake my fish on a bed of onions with capers and grape tomatoes sliced in half on top of the fish

    Reply
  8. Schad sealy

    January 05, 2020 at 7:58 am

    5 stars
    Love this recipe!

    Reply
    • Marisa

      January 05, 2020 at 8:54 pm

      Awww! So happy to hear. Thanks so much for the note and for stopping by Schad!!

      Reply

Primary Sidebar

Marisa Moore in a yellow top in a white kitchen

MARISA MOORE

Hi! I'm Marisa, a registered dietitian nutritionist living in Atlanta, GA. I use this blog to share (mostly) vegetarian recipes, credible nutrition information and a peek into my Southern roots and travels!

Learn more about me →

Popular Recipes

  • Pear muffins on a blue plate
    Healthy-ish Pear Oatmeal Muffins
  • Flatlay of jar of peanuts, tangerines, tea packets, water bottle, nut butter packets, bags of pumpkin seeds and pistachios
    Healthy Airplane Snacks
  • Pumpkin Lentil Curry in a bowl with cashews in a gray bowl with gray napkin
    Vegan Pumpkin Lentil Curry with Spinach
  • CHickpea Pasta Salad in White Bowl
    Mediterranean Chickpea Pasta Salad
  • Two filets of black cod in skillet with sauce.
    Honey Garlic Sablefish
  • Blood Orange Mocktail Overhead
    Sparkling Blood Orange Mocktail

Spring Favorites

  • Overhead shot of strawberry oatmeal muffins on brown table.
    Strawberry Oatmeal Breakfast Muffins
  • Roasted Broccoli and Walnut Pasta in a Bowl
    Roasted Broccoli & Walnut Pasta
  • Bowl of roasted cabbage with a spool of hone on the side.
    Easy Roasted Cabbage Wedges
  • Cheddar Cauliflower Bites on Marble with Chives in Background
    Cheddar Chive Cauliflower Bites

Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Marisa Moore, MBA.RDN.LD. | Registered Dietitian Nutritionist | Media Contributor | Cookbook Author

Copyright 2023 · Marisa Moore Nutrition · All Rights Reserved · Privacy Policy

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.