Cooking in parchment paper, en papillote, is a simple and healthy way to prepare fish. This cod en papillote recipe is packed with vegetables, potatoes and herbs and has 200 mg of omega-3s per serving. It is also a great, low sodium option.
Cod en Papillote Yield: 10 servings
Ingredients: 10 Cod tails 5 cups new potato, par cooked and sliced 5 cups zucchini, julienne 5 cups carrot, peeled and julienne 2 1/2 cups red bell pepper 10 tbs butter 10 tsp fine herbs 10 sheets parchment paper
Instructions: Place 1/2 cup of potato, zucchini and carrot in center of parchment.
Add 1/4 cup of red bell pepper and top with Cod tail.
Place 1 tbs of butter atop Cod and sprinkle with 1 tsp of fine herbs.
Fold paper in the fashion of an envelope and place on a sheet tray, fold side down. Cook for 20 to 25 minutes or until Cod tail reached an internal temperature of 160 degrees.
Recipe developed by Seafood Nutrition Partnership and High Liner Foods.