You’ll love this light, flavorful Mediterranean Cod en Papillote. The fish gently steams inside parchment paper with lemon, thyme, olives, and tomatoes, locking in incredible flavor with almost no cleanup. “En papillote” means “in paper,” and it’s one of the easiest ways to cook juicy, tender fish without oil or fuss. This dish is quick enough for weeknights but elegant enough for guests. With only a few ingredients and 20 minutes of cooking time, you’ll have a bright, healthy dinner full of sunny Mediterranean flavor. Each serving is packed with lean protein, fresh veggies, and heart-healthy olive oil. Serves 4 and pairs perfectly with black lentils or a crisp side salad.
Table of Contents
What is En Papillote?
“En papillote” is a classic French cooking method that means “in paper.” Food is sealed inside a parchment packet and baked, allowing steam to gently cook everything inside. As the steam builds, the fish absorbs all the aromatic flavors from herbs, citrus, and vegetables. This technique keeps moisture locked in, creating a tender, perfectly cooked result without added fat. It’s ideal for delicate proteins like cod, salmon, or halibut, which can dry out easily. Plus, it makes cleanup easy—just toss the paper when done. This gentle method also helps preserve nutrients, keeping your meal light and naturally flavorful. If you’ve never tried cooking en papillote, this is the perfect recipe to start with.
Why You’ll Love This Mediterranean Cod Recipe
This Mediterranean Cod en Papillote is fast, fresh, and foolproof. It’s perfect for busy nights when you want something healthy yet satisfying. You’ll appreciate how the parchment packets trap all the moisture, so the fish stays flaky and tender every time. The combination of lemon, olives, tomatoes, and thyme adds bright, sunny flavor without extra calories. It’s also easy to customize—use your favorite vegetables or swap in another white fish. And because it’s cooked in parchment, cleanup takes seconds. It’s meal prep-friendly too, making healthy eating simple and stress-free.
Ingredients You’ll Need For Mediterranean Cod en Papillote
Each ingredient in this recipe adds something special. Fresh cod filets provide a lean, flaky base that soaks up Mediterranean flavors beautifully. Zucchini adds a light, juicy texture, while grape tomatoes bring sweetness and color. Shallots and thyme give subtle aromatic depth. Lemon slices brighten the dish and balance the saltiness of the olives. A drizzle of extra-virgin olive oil ties it all together with healthy fats and smooth richness. Always use similar-sized cod filets for even cooking, and slice vegetables thinly so everything steams evenly. Good-quality olives and fresh herbs make a big difference in flavor.
How To Make Mediterranean Cod en Papillote
Prep the Ingredients
Start by preheating your oven to 400°F (200°C). Slice the zucchini, lemon, and shallot thinly. Halve the olives and grape tomatoes. Pat the cod filets dry with paper towels so they cook evenly. Lightly season both sides with salt and pepper.
Assemble the Packets
Cut four parchment sheets about 12×16 inches each and fold them in half. Open one sheet and layer zucchini slices in the center. Place one cod filet on top, then season again if needed. Add a few lemon slices, shallot rings, a sprig of thyme, some olives, and halved tomatoes. Drizzle with a bit of olive oil. Fold the top half of the parchment over and tightly seal the edges by folding and pressing them together. Repeat with the remaining filets.
Bake and Serve
Arrange all packets on a baking sheet and bake for 14 to 18 minutes. The cod should be opaque and flake easily with a fork. Carefully cut open each packet—watch for escaping steam. Serve directly in the parchment for a beautiful presentation. Pair it with black lentils or a simple green salad for a complete meal that feels restaurant-quality but takes just minutes to prepare.
Pro Tips for Perfect Results
Use evenly sized filets so they cook at the same rate. If using frozen cod, thaw it overnight in the fridge. Feel free to swap zucchini for thin asparagus or bell pepper strips. You can also add a splash of white wine before sealing for extra flavor. For a twist, try adding capers or switching up the herbs with dill or basil.
Storage and Reheating Tips
Store leftovers in an airtight container in the fridge for up to 4 days. For longer storage, freeze up to 3 months. Always thaw frozen portions in the refrigerator before reheating. To reheat, microwave for 1–2 minutes or warm in a 350°F oven until heated through. The parchment helps retain moisture, so your fish stays tender even after reheating. Making a few extra packets means you’ll have quick, healthy lunches ready to go.
Health and Nutrition Highlights
Each serving has about 275 calories with 33g of protein, making it an excellent lean meal. Cod is rich in omega-3 fatty acids, which support heart health. The olive oil adds healthy monounsaturated fats, while zucchini, tomatoes, and lemons bring fiber, vitamin C, and antioxidants. It’s low in saturated fat, gluten-free, and naturally balanced in macronutrients—perfect for light, nourishing dinners.
Variations and Serving Ideas
You can easily change up this recipe based on what’s in your fridge. Try halibut, tilapia, or salmon instead of cod. Swap zucchini for thinly sliced fennel, asparagus, or bell peppers for seasonal flavor. Add a few capers or a pinch of red pepper flakes for extra zest. Serve alongside couscous, quinoa, or roasted potatoes to complete your Mediterranean plate. You can even pair it with a side like best Mediterranean chicken zucchini bake for a full feast.
Frequently Asked Questions
What can you cook in a papillote?
You can cook fish, chicken, or vegetables. The steam locks in flavor and keeps food moist.
What can you use to make papillotes?
Use parchment paper or foil, but parchment gives better presentation and results.
Which vegetables go well together in cooking?
Zucchini, tomatoes, bell peppers, and asparagus pair beautifully for balanced flavor and color.
Why cook food in a papillote?
It keeps food tender and flavorful with little to no oil while locking in nutrients.
What is the purpose of a papillote?
It creates gentle steam cooking, preserving natural juices and making cleanup easy.
Other Recipes You May Enjoy
- cajun seafood boil with garlic butter sauce
- creamy tomato beef pasta one-pot dinner
- ground beef and zucchini skillet dinner
- slow-cooked lamb shanks in red wine sauce
- creamy baked pumpkin risotto
Conclusion
Mediterranean Cod en Papillote is the kind of dish that makes healthy eating feel indulgent. It’s fast, flavorful, and elegant—perfect for both weeknights and dinner guests. With fresh vegetables, olive oil, and citrusy zest, it brings sunshine to your plate in every bite. Try this simple parchment method and enjoy a meal that’s light, satisfying, and full of Mediterranean charm. You can find more inspiring recipes on Pinterest for your next healthy dinner idea.
Mediterranean Cod en Papillote
Equipment
- Baking sheet For holding the parchment packets while baking.
- Parchment paper Use to create sealed cooking packets.
- Chef’s knife For slicing vegetables and lemons.
Ingredients
- 1 medium zucchini, sliced
- 4 (6-ounce) cod filets
- Kosher salt and freshly ground black pepper, to taste
- 2 lemons, thinly sliced
- 1 small shallot, thinly sliced
- 4 sprigs fresh thyme
- 20 olives (Kalamata or green), halved or quartered
- 20 grape tomatoes, halved
- 2 tablespoons extra-virgin olive oil
Instructions
- Preheat oven to 400°F (200°C). Cut parchment sheets to 12×16 inches and fold in half.
- Open the parchment and layer zucchini slices in the center. Place a cod filet on top and season with salt and pepper.
- Add 2–3 lemon slices, shallot, a sprig of thyme, 5 olives, and 5 tomato halves on top. Drizzle with olive oil.
- Fold the parchment over the fish and seal edges tightly to form a packet. Repeat for remaining filets.
- Place all packets on a baking sheet and bake 14–18 minutes, until cod is opaque and flakes easily. Open packets carefully before serving.
