Baked Cod and Fennel in a Package

Baked Cod and Fennel in a Package
Staff Writer
Cindy’s Table

I wasn’t sure what to prepare for dinner and saw cod at my local fish market and quickly thought about fennel and created this amazing meal. It was so easy to prepare this Baked Cod and Fennel in a Package and it is a great Paleo recipe for a quick weeknight meal or any night.

Actually, how cute are these packages to serve your guests? Everyone can open their own package and squeeze their lemon wedge to enjoy this delicious meal!

Click here to see more recipes on Cindy's Table.

4
Servings
509
Calories Per Serving
Deliver Ingredients

Ingredients

  • bulb fennel, cored and thinly sliced (mandoline works great)
  • 1/2  red onion, thinly sliced
  • lage cloves garlic, chopped
  • 4  Ounces  mini roma tomatoes (or grape tomatoes)
  • 2  Pounds  cod fillets, cut into 4 portions (ask for thicker pieces, maybe center)
  • lemon zested and juiced
  • 4  Tablespoons  white wine (pino grigio)
  • 1/4  Cup  flat-leaf parsley, a generous handful, chopped
  • extra-virgin olive oi, for generous drizzling
  • lemon wedge per dish, garnish

Directions

Preheat oven to 400 degrees.

Divide 4 sheets of parchment paper, enough to create a purse package.

Make layered stacks dividing the fennel, onions, garlic, olives, and cod among the parchment pieces, working in the center of each piece of paper. Season the cod with salt and pepper and top with parsley. Drizzle extra-virgin olive oil liberally over the fish portions. Fold the top and bottom edges together and crease several times then crease up the ends of the packets.

Arrange the packets on the baking sheet and place in the center of the hot oven.

Bake packets 20 minutes.

Nutritional Facts

Total Fat
29g
41%
Sugar
1g
1%
Saturated Fat
12g
50%
Cholesterol
159mg
53%
Carbohydrate, by difference
13g
10%
Protein
48g
100%
Vitamin A, RAE
12µg
2%
Vitamin B-12
7µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
19mg
25%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
52mg
5%
Choline, total
157mg
37%
Fiber, total dietary
5g
20%
Folate, total
50µg
13%
Iron, Fe
12mg
67%
Magnesium, Mg
95mg
30%
Niacin
10mg
71%
Pantothenic acid
2mg
40%
Phosphorus, P
482mg
69%
Riboflavin
1mg
91%
Selenium, Se
55µg
100%
Sodium, Na
316mg
21%
Water
185g
7%
Zinc, Zn
17mg
100%

Cod Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Cod Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Cod Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.