September 23, 2024
Cod Recipes

Cod en Papillote

Name: Cod en Papillote
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 personas
Cuisine: Mediterranean
Ingredients: 400g raw cod fillets Dolphin; 10 cherry tomatoes; 1 small onion; 1/2 red pepper; 1/2 green pepper; 1/2 yellow bell pepper; 1/2 zucchini; 1/2 leek; 1/2 lemon sliced; Extra virgin olive oil (EVOO); Salt to taste

Cod en papillote is one of those recipes that makes you look like a chef without any fuss. By cooking the cod wrapped in parchment paper, all the juices and flavors are retained, resulting in a succulent and aromatic dish. It's also a healthy option , ideal for those looking to watch their figure without sacrificing flavor. Perfect for a quick and light dinner!

Recipe for 4 People

Preparation time 30 min

Difficulty: Easy

Ingredients

400 g of Raw cod fillets Dolphin
10 cherry tomatoes
1 small onion
1/2 red pepper
1/2 green pepper
1/2 yellow bell pepper
1/2 zucchini
1/2 leek
1/2 lemon sliced
Extra virgin olive oil (EVOO)
Salt to taste

Music

Prepare the vegetablesWash all the vegetables thoroughly. Halve the cherry tomatoes, julienne the onion, and slice the peppers thinly. Cut the zucchini into thin slices and the leek into rings.
Assemble the papillotePreheat the oven to 180°C. Cut two sheets of aluminum foil. Place a portion of cod on each sheet. Arrange the vegetables on top of the cod: first the cherry tomatoes, then the onion, peppers, zucchini, and leek.
Dress and closeAdd a few lemon slices to the vegetables and drizzle with a little olive oil and a pinch of salt. Seal the foil packets tightly, ensuring they are airtight so they can steam.
To bake: Place the papillotes on a baking tray and bake at 180°C for 20 minutes.
ServeRemove the papillotes from the oven and let them rest for a few minutes before carefully opening them to avoid steam burns. Serve the cod directly with the vegetables and enjoy its fresh, natural flavor.

Nutritional value (per 140 g serving)

Components	Quantity
Calories	189 Kcal
Proteins	41.1 gr
Total Fats	1.5 gr
– Saturated Fats	0.3 gr
Carbohydrates	0 gr
– Sugars	0 gr
– Dietary Fiber	0 gr
Cholesterol	99 mg
Sodium	140.4 mg
Potassium	439.2 mg
Football	25.2 mg
Iron	0.88 mg
Magnesium	75.6 mg
Selenium	67.7 mcg
Vitamin C:	1.8 mg
Vitamin A	25.2 mcg
Omega-3 (EPA + DHA)	0.3 gr

Recommended Pairing

This dish pairs wonderfully with a young, fruity white wine, such as a Sauvignon Blanc or an unoaked Chardonnay. These wines enhance the freshness of the cod and complement the flavors of the vegetables, making each bite even more delicious.

Recipe Variations

Variant with herbsYou can vary the herbs and use rosemary, basil, or even a little dill if you like the flavor. Each herb will add a distinct touch, making the recipe even more personal.
Touch of white wineAdd a splash of white wine before sealing the papillotes for extra flavor and aroma. This will give the dish a gourmet touch.
Vegetables to your likingYou can change the vegetables depending on what you have at home or the season; asparagus, spinach, or even mushrooms are all options that pair perfectly with cod.