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Mediterranean Cod Recipe
Mediterranean Cod Recipe photo by Taste of Home

Mediterranean Cod Recipe

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My friends and I agree that this is one of the best things we have ever eaten. We each take a bundle and eat right out of the parchment paper. Makes cleanup very easy! —Melissa Chilton, Harlowton, Montana
TOTAL TIME: Prep: 25 min. Bake: 15 min.
MAKES:4 servings
TOTAL TIME: Prep: 25 min. Bake: 15 min.
MAKES: 4 servings

Ingredients

  • 4 cups shredded cabbage
  • 1 large sweet onion, thinly sliced
  • 4 garlic cloves, minced
  • 4 cod fillets (6 ounces each)
  • 1/4 cup pitted Greek olives, chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 teaspoons olive oil

Nutritional Facts

1 packet equals 270 calories, 10 g fat (3 g saturated fat), 72 mg cholesterol, 532 mg sodium, 12 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.

Directions

  1. Cut parchment paper or heavy-duty foil into four 18x12-in. pieces; place 1 cup cabbage on each. Top with onion, garlic, cod, olives, cheese, salt and pepper; drizzle with oil.
  2. Fold parchment paper over fish. Bring edges of paper together on all sides and crimp to seal, forming a packet. Repeat with remaining packets. Place on baking sheets.
  3. Bake at 450° for 12-15 minutes or until fish flakes easily with a fork. Open packets carefully to allow steam to escape. Yield: 4 servings.
Originally published as Mediterranean Cod in Healthy Cooking December/January 2013, p16

Nutritional Facts

1 packet equals 270 calories, 10 g fat (3 g saturated fat), 72 mg cholesterol, 532 mg sodium, 12 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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