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Cod Fish and Veggie Parcels

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Keeping things light with these Cod Fish and Veggie Parcels. Tender pieces of cod cooked in olive oil, garlic and a little chili. Topped with sliced bell peppers, wrapped in foil and cooked in no time in the oven or on the grill. A great prep ahead dinner that’s fresh light and done in not time at all.

cod fish parcels on a table
Cod Fish & Veggie Parcels

There is nothing better than a good piece of fresh cod. It sure takes me back and you just can’t beat that flavour. Growning up in Newfoundland, I have eaten my share of cod. Dishes like Cod au Gratin and Fresh Cod Fish Cakes stand out in my mind the most. But as a kid didn’t appreciate it as much as I do now. I would give anything right now for a fresh cod caught down the arm. That’s not going to be happening today. No. Since I live a million miles away, I have to make do with what I can get at the local fish counter. So “fresh” from the bay it may not be, but it sure was pretty delicious.

cod fish parcels on a wooden table
Cod Fish and Veggie Parcels

This particular combination of fresh fish, veggies and hint of spice was downright moorish.  Yes, you wanted to go back for more.  We ate them just as they were for a light dinner.  You could always add Crispy Oven Roasted Parmesan Baby Potatoes and why not some Fluffy White Dinner Rolls for a more substantial meal.

close up of the cod fish parcels
Cod Fish & Veggie Parcels

Notes About These Cod Fish & Veggie Parcels

To Cook in the Oven

  • Preheat oven to 350. Cook for approximately 20 – 25 minutes until the fish is cooked through.

To Cook on a Barbecue

  • They can be cooked on a gas or charcoal barbecue no problem. On a gas barbecue, preheat to a medium heat and cook directly over heat for about 20 minutes. On a charcoal barbecue, the same cooking time will apply
cod fish parcels on atable with a tea towel
Fish & Veggie Parcels

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Cod Fish & Veggie Parcels

Keeping things light with these Cod Fish and Veggie Parcels. Tender pieces of cod cooked in olive oil, garlic and a little chili. Topped with sliced bell peppers, wrapped in foil and cooked in not time on the grill. A great prep ahead dinner that's fresh light and done in not time at all.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: cod fish, Seafood
Servings: 2 servings
Calories: 281kcal
Author: Julia Pinney

Ingredients

  • 2 fillets Cod fish skin on
  • Juice of 1/2 a lemon
  • 2 Tablespoons olive oil
  • 2 cloves Garlic crushed
  • 1 Small dried chili finely chopped
  • 1 Spring onion finely chopped
  • Salt
  • Pepper
  • Small bunch fresh chopped parsley
  • 1/4 Red pepper thinly sliced
  • 1/4 Yellow pepper thinly sliced
  • 1/4 Green pepper thinly sliced

Instructions

  • Preheat oven to 350 degrees F. Lay out two large pieces of aluminum foil. Enough to completely wrap up the fish.
  • In a small bowl, whisk together the lemon juice, olive oil, garlic, dried chill, spring onion, salt, pepper and parsley. Stir well and set aside.
  • Place a piece of fish in the middle of each piece of aluminum foil. Top with peppers and drizzle over marinade.
  • Wrap up each piece of fish and place on a baking tray. Bake in oven for about 25 minutes or until fish is cooked and peppers are soft.

*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.

Nutrition Facts
Cod Fish & Veggie Parcels
Amount Per Serving (1 serving)
Calories 281 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Cholesterol 73mg24%
Sodium 95mg4%
Potassium 820mg23%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 31g62%
Vitamin A 679IU14%
Vitamin C 62mg75%
Calcium 41mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

By on June 28th, 2017
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