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Cod in parchment with tomato and basil salsa

topcook.tomathouse.com

Ingredients:

  • 220 g cherry tomatoes, quartered (about 2 cups)
  • 2 tsp capers, chopped, drained
  • 4 tbsp. l. olive oil
  • 1 tsp. grated lemon zest + 1 tbsp. l. juice
  • 2 tsp chopped shallots
  • 2 tbsp chopped basil
  • 1.5 cups fresh or frozen corn kernels (defrosted)
  • 220g green beans, trimmed and cut diagonally into 2.5cm pieces.
  • 4 skinless cod fillets (180 g each)
  • 2 tbsp (30 g) butter, finely chopped
  • 2 tbsp. dry white wine
  • Special equipment: parchment paper

Preparation:

  1. Position 2 oven racks in the upper and lower thirds of the oven and preheat to 200°C. Cut 4 sheets of parchment paper, each 40 cm long.
  2. In a small bowl, combine the tomatoes, capers, 3 tablespoons olive oil, lemon zest and juice, shallots, basil, 1/2 teaspoon salt, and a few grinds of black pepper. Set aside to allow the flavors to meld.
  3. Fold each sheet in half and open it like a book. Place the parchment sheets on two baking sheets (two on each).
  4. In a bowl, toss the corn and green beans with the remaining 1 tablespoon of olive oil, 1/2 teaspoon of salt, and a small amount of ground black pepper. Divide the mixture evenly among 4 parchment sheets, placing the mixture on one side of the fold. Sprinkle each cod fillet with 1/4 teaspoon of salt and place on top of the vegetables. Top with pats of butter and a drizzle of wine.
  5. Cover the top with half the parchment, pressing and pleating small folds along the open edge to seal tightly. Bake until the parchment is puffed, about 15 minutes; the fish will be tender and cooked through. Arrange the parcels on plates. Carefully unfold the parchment, being careful not to burn yourself with steam. Spoon the tomato-basil salsa over each piece of fish and serve immediately.
Nutritional value per serving: Calories 390, Total Fat 22g, Saturated Fat 6g, Protein 34g, Carbohydrates 17g, Fiber 4g, Cholesterol 90mg, Sodium 740mg, Sugars -g.

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