Best Baked Cod In Foil With Vegetables and Chimichurri Sauce
Delicious baked cod fillets, seasoned to perfection and wrapped in foil with a variety of colorful and tender vegetables. You can cook the fish in the oven or on the grill, I provide instructions for both methods. For finishing touches, we like to top our fish with spicy and herbal Chimichurri sauce.
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INGREDIENTS
- 1 pound cod fillets, frozen or fresh, see notes
- 2-3 medium lemon
- 1 cup bell pepper, roughly chopped
- ½ cup red onion, roughly chopped
- 1 cup carrot, thinly sliced
- 3 cups potatoes, thinly slices
- 3-4 tablespoons vegetable oil
- 4 teaspoons dried herbs, such as Herbs de Provence
- unsalted or salted butter, optional, 1 tablespoon per fillet
- kosher salt or sea salt , for most natural flavor
- black pepper to taste
- 3 teaspoons garlic (optional), freshly minced, see notes
INSTRUCTIONS
Oven Baked Instructions
- If using frozen cod fillets, allow them to thaw in cold water before use. They defrost pretty quickly. Pat dry the cod with paper towels before seasoning and baking.
- Preheat oven to 400 Fahrenheit.
- In a small bowl combine olive oil, salt, black pepper and dried herbs. If you like the lemony flavor you can add 1 tablespoon of fresh lemon juice to the mix. But this is optional as we are going to add a slice for the fish later. If using garlic, add it now.
- Add all the veggies in a mixing bowl and drizzle with herb oil mixture until fully coated.
- Massage the cod fillets with oil mixture as well.
- Prepare aluminum foil sheets enough for 1 portion of veggies and fish. Place the veggies in foil and gently fold to close the packets.
- Bake the veggies in preheated oven for 15 minutes, then carefully open the foil packets and top with fish fillets, one per packet. Add a slice of butter and lemon slice on top of the fish.
- Bake for another 15-20 minutes until vegetables are fork tender and fish flaky.
- Serve the cod with more lemon wedges on the side and basted with generous amount of homemade chimichurri sauce.
- Alternatively, this baked fish and veggies can be cooked in one single baking dish covered in foil. Follow the same steps as instructed but instead of foil packets place everything a casserole.
- Depending on what veggies you’ll be using you can add everything together and bake until dish flaky and veggies tender. Unlike potatoes and carrots, vegetables such as zucchini, cherry tomatoes, green beans won’t require more than 15-20 minutes to bake in total. So, feel free to add the veggies, top with fish fillets and bake together fr 15-20 minutes. For more tips see the blog post Tip Section.
Grilled Cod In Foil Instructions
- Preheat the grill to medium-high heat.
- If you’ll be using vegetables such as potatoes and carrots, I recommend baking them separately from fish as these require a longer time to bake. (See instructions and notes above).
- Place the packets on the grill, close, and cook for 15 to 20 minutes until the fish is cooked through and flaky and the vegetables tender.
NOTES
- Cod - You can use a thawed frozen bag of cod fillets or substitute it with similar fish alternatives such as haddock, halibut, or tilapia. Just keep in mind, that cooking time may vary depending on the type and size of fish used. Read on how to thaw frozen fish in the blog post.
- Garlic - is optional and you can omit it if fish is served with chimichurri sauce that already has garlic in it.
- This is a healthier version of fish fillets without heavy breading or panko. For added flavor, we like to serve it with Chimichurri Sauce or top the fish with a little shaved parmesan cheese before serving.
- As the chimichurri sauce is slightly spicy, I recommend serving it separately so the whole family can enjoy it.
- Note on potatoes - To ensure thorough cooking, use new potatoes or, for older potatoes, slice them very thinly instead.
- If you want to bake the fish and veg together right away, you can par-boil the carrots and potatoes first and cut the onions and bell peppers smaller.
- Make it dairy free by omitting butter.
- Cod Seasoning - the easiest way is to use prepacked dried herbs such as Herbs de Provence. Or use a combination of at least 2 different herbs such as oregano, rosemary, thyme, basil, tarragon, dill, parsley, or cilantro. For additional flavor, you can add fresh garlic cloves, but it is optional and chimichurri already has garlic in it.
ADD YOUR OWN PRIVATE NOTES
NUTRITION
Calories: 356kcalCarbohydrates: 42gProtein: 25gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 49mgSodium: 98mgPotassium: 1447mgFiber: 8gSugar: 7gVitamin A: 6611IUVitamin C: 114mgCalcium: 94mgIron: 4mg
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