Mediterranean-Style Fish
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. 

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.

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.

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.

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.

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