Skinny and Easy Foil Packet Cod with Greens

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Skinny and Easy Foil Packet Cod with Greens | 31Daily.com

Steamed Foil Packet Cod with Greens is an all-star, quick cook meal, that’s also easy and healthy. By quick, I mean, perhaps 10 minutes, from start to finish.

It’s light, and summery, and fresh, and incredibly healthy.

Oh that all dinners could be this easy!

Skinny and Easy Foil Packet Cod with Greens | 31Daily.com

Prepping the greens ahead will speed up the process. Typically I choose baby greens when I can. And while the recipe calls for “a bunch” — I use large bunches. I grow the greens in my garden, so I’ll use a combination of what greens I find.

If you prefer, the cod and greens can be baked in a parchment packet instead of a foil packet. The ingredients and instructions are the same.

Often I will serve this with either thinly sliced layers of potatoes or a buttered orzo seasoned with freshly chopped Italian parsley.

Skinny and Easy Foil Packet Cod with Greens | 31Daily.com

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Skinny and Easy Steamed Foil Packet Cod with Greens

Skinny and Easy Foil Packet Cod with Greens | 31Daily.com

Steamed Foil Packet Cod with Greens is an all-star, quick cook meal, that’s also easy and healthy. By quick, I mean, perhaps 10 minutes, from start to finish.

  • Author: Stephanie Wilson
  • Prep Time: 3 minutes
  • Cook Time: 7 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings
  • Category: Seafood
  • Method: Bake
  • Cuisine: American

Ingredients

2 tablespoons olive oil
large bunch baby kale, spinach or other greens
1 small shallot or green onion, finely minced
2 sprigs fresh oregano
1 lb fresh cod fillets
1 tablespoon butter
6 sprigs fresh Italian parsley
1/4 to 1/2 teaspoon red pepper flakes
1 lemon, thinly sliced
salt and pepper to taste
1/4 cup toasted pine nuts for garnish

Instructions

Preheat the oven to 450 degrees or heat the grill. Lay out a large piece of heavy-duty foil and fold in half. Open so the crease is visible.

Layer the fresh greens onto 1/2 of the foil first. Top with minced shallots, and then cod fillets. Drizzle with olive oil and season the fillets and greens with salt and pepper to taste. Dot with butter, top with sprigs of parsley and oregano; sprinkle with red pepper flakes. Overlap lemon slices on the top and season with additional salt and pepper to taste.

Fold the foil over and seal the edges by folding tightly. Bake until the foil has puffed, 7 to 9 minutes, depending on the thickness of the fish fillets. Carefully open the foil packet and check for doneness. The fillets should easily flake with the tines of a fork. Remove the cod and greens from the foil and serve immediately. Garnish with toasted pine nuts.

Nutrition

  • Calories: 218 calories
  • Protein: 18 grams

Keywords: skinny, light and healthy, healthy dinner recipes, healthy recipes, cod, spinach, kale

Skinny and Easy Foil Packet Cod with Greens | 31Daily.com

Written by 

Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her family.

2 thoughts on “Skinny and Easy Foil Packet Cod with Greens

  1. Todd Randall

    Great recipe. Well timed for summer and lighter eating! Great flavor complementing the cod.

    1. Thanks, Todd! It’s one of my favorite summer, go-to recipes. So glad you enjoyed it.

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