Cod Parchment Packs: An Easy Weeknight Dinner

Cod Packets
Dana Angelo White
Total Time: 35 min
Prep Time: 15 min
Cook Time: 20 min
Servings: 4

Nutrition Highlights (per serving)

165 calories
5g fat
12g carbs
17g protein
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Nutrition Facts
Servings: 4
Amount per serving  
Calories 165
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 49mg 16%
Sodium 934mg 41%
Total Carbohydrate 12g 4%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 1mcg 5%
Calcium 33mg 3%
Iron 1mg 6%
Potassium 453mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Cooking in parchment is a classical cooking technique that is still trendy—who doesn't want to make and clean up dinner at the same time with handy and elegant paper packets?

Cooking in parchment is a low fat, easy, and reliable cooking method where steam helps with the cooking, so you don't need to add extra oil. The lower-fat aspect makes this dish worry-free for those who experience heartburn. Pile in protein, veggies, and herbs and a complete meal will be ready in minutes.


  • 2 cups sweet potato, julienned
  • 1 pound cod, divided into 4 pieces
  • 1 teaspoon dried thyme leaves
  • 4 teaspoons olive oil
  • 1 teaspoon kosher salt
  • 4 slices of fresh lemon


  1. Preheat oven to 400F.

  2. Fold 4 sheets of parchment paper in half.

  3. Place ¼ of the sweet potatoes on one side of the parchment and top with a piece of cod.

  4. Sprinkle each piece of fish with ¼ teaspoon thyme, 1 teaspoon olive oil, ¼ teaspoon, salt and a slice of lemon.

  5. Fold the parchment paper over the fish and vegetables, then fold and crease the edges to form a closed and crescent shaped packet.

  6. Transfer packets to a baking sheet and bake for 20 minutes.

  7. Remove from the oven and allow to rest for 5 minutes before tearing open.

Ingredient Variations and Substitutions

Replace cod with other low-fat seafood options such as tilapia, shrimp, or flounder. These are all high-quality protein choices.

Instead of sweet potato, try thin strips of other nutrient-rich veggies like carrots, butternut squash, or zucchini. All three of these are heartburn-friendly.

Citrus fruit like lemon can be problematic for heartburn (it's a known heartburn trigger), but the small amount in this recipe is mellowed by the fish and olive oil. Balancing out low pH foods to achieve a more neutral pH in the final dish is actually a common helpful tip for those with heartburn. Alternatively, you can use just the lemon zest.

Cooking and Serving Tips

Make sure all skin has been removed from fish; ask your fish monger to do this for you.

When ready to serve, use kitchen shears to easily open parchment packets. Allow steam to escape, then serve on large plates.

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