Best 3 Mediterranean Cod Packets Recipes

Cooking Mediterranean cod packets is a delicious and healthy way to enjoy the flavors of the Mediterranean. With fresh cod, vibrant vegetables, and aromatic herbs, this dish is a culinary delight. The secret lies in the parchment paper packets that seal in the flavors and keep the fish moist and tender. Each bite is an adventure in taste, as the cod absorbs the essence of the Mediterranean spices and herbs. Whether you're looking for a quick and easy weeknight meal or a special occasion dish, Mediterranean cod packets are sure to impress your taste buds and tantalize your senses.

Here are our top 3 tried and tested recipes!

MEDITERRANEAN FISH PARCELS

Mediterranean fish parcels image

Savour the intense flavour of these low-fat treats

Provided by Good Food team

Categories Dinner, Lunch, Main course, Supper

Time 50m

Number Of Ingredients 8

Ingredients

250g baby new potato , scrubbed
1 tsp olive oil
2 x 175g/6oz firm white fish fillets, such as haddock or whiting
2 tsp sun-dried tomato paste or tomato purée
finely grated zest of 1 small lemon plus 2 tsp lemon juice
about 10 black or green olives
1 tbsp capers , rinsed
2 sprigs of fresh rosemary or thyme

Steps:

Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.
Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.

Nutrition Facts : Calories 275 calories, Fat 6.4 grams fat, SaturatedFat 0.7 grams saturated fat, Carbohydrate 21 grams carbohydrates, Fiber 1.9 grams fiber, Protein 34.6 grams protein, Sodium 1.33 milligram of sodium

TUSCAN FISH PACKETS

Tuscan Fish Packets image

My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. -Kathy Morrow, Hubbard, Ohio

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 10

Ingredients

1 can (15 ounces) great northern beans, rinsed and drained
4 plum tomatoes, chopped
1 small zucchini, chopped
1 medium onion, chopped
1 garlic clove, minced
1/4 cup white wine
3/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
4 tilapia fillets (6 ounces each)
1 medium lemon, cut into 8 thin slices

Steps:

Preheat oven to 400°. In a bowl, combine beans, tomatoes, zucchini, onion, garlic, wine, 1/2 teaspoon salt and 1/8 teaspoons pepper., Rinse fish and pat dry. Place each fillet on an 18x12-inch piece of heavy-duty foil; season with remaining salt and pepper. Spoon bean mixture over fish; top with lemon slices. Fold foil around fish and crimp edges to seal. Transfer packets to a baking sheet., Bake until fish just begins to flake easily with a fork and vegetables are tender, 15-20 minutes. Be careful of escaping steam when opening packets.

Nutrition Facts : Calories 270 calories, Fat 2g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 658mg sodium, Carbohydrate 23g carbohydrate (4g sugars, Fiber 7g fiber), Protein 38g protein. Diabetic Exchanges

MEDITERRANEAN COD

Mediterranean Cod image

My friends and I agree that this is one of the best things we have ever eaten. We each take a bundle and eat right out of the parchment paper. Makes cleanup very easy! -Melissa Chilton, Harlowton, Montana

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 4 servings.

Number Of Ingredients 9

Ingredients

4 cups shredded cabbage
1 large sweet onion, thinly sliced
4 garlic cloves, minced
4 cod fillets (6 ounces each)
1/4 cup pitted Greek olives, chopped
1/2 cup crumbled feta cheese
1/4 teaspoon salt
1/4 teaspoon pepper
4 teaspoons olive oil

Steps:

Cut parchment or heavy-duty foil into four 18x12-in. pieces; place 1 cup cabbage on each. Top with onion, garlic, cod, olives, cheese, salt and pepper; drizzle with oil., Fold parchment over fish. Bring edges of paper together on all sides and crimp to seal, forming a packet. Repeat with remaining packets. Place on baking sheets., Bake at 450° for 12-15 minutes or until fish flakes easily with a fork. Open packets carefully to allow steam to escape.

Nutrition Facts : Calories 270 calories, Fat 10g fat (3g saturated fat), Cholesterol 72mg cholesterol, Sodium 532mg sodium, Carbohydrate 12g carbohydrate (4g sugars, Fiber 3g fiber), Protein 31g protein. Diabetic Exchanges

### **Summary** 1. Meal prep is a great way to save time and money, and it can also help you make healthier food decisions. 2. There are many different types of meal prep, but one of the most popular is using freezer bags. 3. Freezer bags are a great way to store pre-made food, and they can be used for a variety of different types of food, including soups, stews, casseroles, and even baked goods. 4. To prepare a meal in a freezer bag, simply cook the food according to the recipe, let it cool completely, and then portion it out into individual freezer bags. 5. Once the freezer bags are filled, they can be stored in the freezer for up to 6 months. 6. When you're ready to eat a meal, simply thaw the freezer bag in the refrigerator or microwave, and then heat it up until it's warmed through. ### **Helpful tips** 1. When freezing food in freezer bags, be sure to leave some headspace at the top of the bag so that the food can expand as it freezes. 2. If you're freezing a liquid, be sure to leave even more headspace, as liquids expand more than solids when they freeze. 3. When thawing food in a freezer bag, be sure to thaw it completely before cooking it. 4. You can also cook food directly in the freezer bag. Simply place the freezer bag in a pot of hot water and let it cook until the food is warmed through. 5. Freezer bags are a great way to store leftovers. Simply portion out the leftovers into individual freezer bags and freeze them for later. ### **Conclusion** Meal prep is a great way to save time and money, and it can also help you make healthier food decisions. Freezer bags are a great way to store pre-made food, and they can be used for a variety of different types of food. With a little planning and effort, you can easily create a meal prep plan that works for you and your family.