Skinny and Easy Steamed Foil Packet Cod with Greens
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.
Servings: 4 servings
Calories: 248kcal
Ingredients
- 2 tablespoons olive oil
- 2-3 cup baby kale (1 bunch) 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
- ¼ to ½ teaspoon red pepper flakes
- 1 lemon thinly sliced
- salt and pepper to taste
- ¼ 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 ½ 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: 248kcal | Carbohydrates: 4g | Protein: 22g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 56mg | Sodium: 88mg | Potassium: 582mg | Fiber: 1g | Sugar: 1g | Vitamin A: 343IU | Vitamin C: 18mg | Calcium: 40mg | Iron: 1mg