Oven Baked Cod in Foil
Tender, flaky cod steamed in its own packet with a herby, garlicky butter that melts into a ready-made sauce - minimal effort, minimal washing up, and on the table in 30 minutes.
Equipment
Ingredients
- 350 g (12 oz) cod fillets or other firm white fish (2 fillets)
- 45 g (3 tbsp) unsalted butter room temperature
- 2 cloves garlic grated or finely minced
- 2 tbsp flat-leaf parsley chopped
- 2 tbsp capers rinsed & roughly chopped
- 2 tsp lemon zest
- 2 tsp fresh oregano chopped
- lemon wedges for serving
Instructions
- Preheat oven to 180°C/350°F. Pat the fish dry with paper towels, season generously with salt and pepper and place on 2 separate large sheets of aluminium foil.
- To a medium bowl, add the butter, garlic, parsley, capers, lemon zest and oregano. Season with salt and pepper and mix until everything is well incorporated.
- Spread the herb butter evenly over the fish fillets. Crimp the foil around the fish and place both foil packets on to a rimmed baking tray.
- Move to the oven and bake until the internal temperature of the fillet measures at 60°C/140°F - about 10-15 minutes. Allow to rest for 5 minutes in the packet before serving, preferably with a squeeze of lemon.
Nutrition
Calories: 319kcal | Carbohydrates: 3g | Protein: 32g | Fat: 20g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 124mg | Sodium: 322mg | Potassium: 794mg | Fiber: 2g | Sugar: 0.3g | Vitamin A: 1016IU | Vitamin C: 11mg | Calcium: 82mg | Iron: 2mg
Disclaimer: Nutritional information is automatically generated and provided as guidance only. Accuracy is not guaranteed.
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