Fish parcels are a delicious and healthy way to enjoy seafood and so easy to adapt too. This dish involves wrapping fish fillets in parchment paper or foil along with vegetables and seasonings, then baking them in the oven. The result is a perfectly cooked, flavourful fish that is both easy to prepare and impressive to serve.
One of the benefits of making fish parcels is that they are highly customisable - depending on personal preferences and dietary restrictions, a variety of fish types and vegetables can be used.
We went with an Asian vibe and put the cod on a bed or pak choi and added garlic, ginger and chilli for flavour. A really light and fresh meal that is quick and easy to make.
If you are looking for more cod recipes, then why not try our delicious Mediterranean Cod Bake, easy homemade Fish Fingers or simple but impressive Cod Curry?
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Ingredients and substitutions
- Cod - We used cod loin for this recipe for fish parcels, but skinless and boneless cod fillets will work too. We have given suggestions for other fish to use below too.
- Pak Choi (bok choy) - This is an easy way to add some greens to the dish. You could use spinach, kale or chard if you prefer. Just don't overload the packet.
- Spring onion (scallions) - These are added at the end as a garnish and add a lovely pop of colour.
- Garlic and ginger - Freshly crushed is always best, but if you are short on time then you could use a garlic and ginger paste instead.
- Chillies - You want to use fresh chillies here and they are added at the end as a garnish.
- Soy sauce - We used a light soy sauce, but you could use a sweet soy sauce for a different flavour.
- Sesame oil - This adds such a unique flavour to the dish.
A full ingredients list with measurements is in the recipe card below.
How to make fish parcels - Step by step
Prep: Preheat your oven to 200°C/180°C(fan)/400°F/Gas 7.
One: In a small bowl, mix together the oil, soy sauce, garlic and ginger.
Two: Divide the chopped pak choi between two large sheets of parchment paper of foil.
Three: Add the cod on top of the pak choi.
Four: Pour the soy sauce mixture over the cod.
Five: Tightly wrap everything up.
Six: Bake for 15-17 minutes. Top with the spring onions and chillies.
Serving Suggestions
There are so many different ways that you can serve this fish parcel recipe. Here is a good mixture of carbs and greens depending on whether you want a light meal or something more filling.
Salad - If you want to keep it light, then a side salad like our Watercress Salad or Little Gem Salad works well.
Potatoes - Fish and potatoes is a classic combination. We love these cod parcels with our Air Fryer Diced Potatoes, Slow Cooked Mashed Potatoes or Sweet Potato Fries.
Rice - For something plain, to let the flavours of the cod shine through, then go for rice. Try our Perfect Microwave Rice, Oven Cooked Rice or Cilantro Lime Rice.
Vegetables - For a green boost, then serve this alongside our Garlic Spring Greens, Roasted Tenderstem Broccoli or Minted Peas.
Variations
When making fish parcels, it is important to choose the right type of fish. Some good choices include salmon, cod, haddock, and sea bass. These fish are all relatively firm and hold up well when cooked in a parcel.
Fish - Salmon is a popular choice for fish parcels. It has a rich flavour and is high in omega-3 fatty acids, which are good for the heart. Cod is a mild-tasting fish that works well in fish parcels. It is low in fat and calories, making it a healthy option. You could also use trout, sea bass or haddock.
Herbs - Adding herbs and spices to your fish parcels can take them to the next level. Some popular choices include dill, parsley, thyme, rosemary, and basil. For a bit of heat, you can add some chilli flakes or cayenne pepper.
Vegetables - Including vegetables and fruits in your fish parcels not only adds flavour but also provides some much-needed nutrients. Some great options include cherry tomatoes, bell peppers, onions, courgettes, and mushrooms. For a touch of sweetness, you can add some sliced lemons or oranges.
Mediterranean - For a Mediterranean vibe, add some lemon, basil, chopped olives and capers and then some feta.
Overall, the key to making delicious fish parcels is to use fresh ingredients and experiment with different flavour combinations. With the right ingredients, you can create a dish that is both healthy and satisfying.
Frequently Asked Questions
No, you can use foil instead if you prefer. We use parchment paper as there is less chance of is ripping.
Fish is a fantastic source of protein, which is essential for building and repairing muscles, tissues, and cells in the body. Protein also helps to keep you feeling full and satisfied. Fish is one of the best dietary sources of omega-3 fatty acids, which are important for maintaining heart health and reducing the risk of chronic diseases. It's also a great low calorie meal option.
If you have leftovers, they can be stored in an air tight container in the fridge for up to 2 days. To reheat, put back in the oven for about 12 minutes, until heated through.
Extra tips
• To ensure that the fish is cooked perfectly, it is important to pay attention to the cooking time and temperature. Fish fillets are generally quite thin, so they will cook quickly in a hot oven. However, it is important not to overcook the fish, as this can cause it to become dry, tough and flavourless.
• Another common mistake is overloading the parcel with too many ingredients. This can make it difficult for the fish to cook properly and can result in a soggy, unappetising parcel.
• To avoid overloading the parcel, keep the ingredients simple. A few vegetables and herbs, along with a piece of fish, are all you need for a delicious and healthy meal.
More fish recipes
If you’ve tried this baked fish parcel recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Baked Fish Parcels
Ingredients
- 260 g (9 oz) Cod fillet - (approx 130g/4.5oz per fillet)
- 2 tablespoon Sesame oil
- 2 tablespoon Low salt soy sauce
- 2 head Pak choi (bok choy) - chopped
- 2 Garlic cloves - crushed
- 15 g (0.5 oz) Fresh ginger - grated
- 2 Spring onions (scallions) - shredded
- 2 Chillies - sliced
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 7.
- In a small bowl, mix together 2 tablespoon Sesame oil, 2 tablespoon Low salt soy sauce, 2 Garlic cloves and 15 g Fresh ginger.
- Divide 2 head Pak choi (bok choy) between two large sheets of parchment paper of foil.
- Add 260 g Cod fillet on top of the pak choi.
- Pour the soy sauce mixture over the cod.
- Tightly wrap everything up.
- Bake for 15-17 minutes. Top with 2 Spring onions (scallions) and 2 Chillies.
Recipe tips
- To ensure that the fish is cooked perfectly, it is important to pay attention to the cooking time and temperature. Fish fillets are generally quite thin, so they will cook quickly in a hot oven. However, it is important not to overcook the fish, as this can cause it to become dry, tough and flavourless.
- Another common mistake is overloading the parcel with too many ingredients. This can make it difficult for the fish to cook properly and can result in a soggy, unappetising parcel.
- To avoid overloading the parcel, keep the ingredients simple. A few vegetables and herbs, along with a piece of fish, are all you need for a delicious and healthy meal.
Nutritional Information
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
Mahy
Fantastic fish that I can't wait to make. I've got all the ingredients ready, so it's time to get to cooking! :)
Carrie Robinson
Such a great way to cook fish! I have tried cooking in foil packets before, but not with parchment paper ones. Going to give this recipe a go soon. :)
Kate
These parcels were so easy, but healthy and tasty too - win win.
Beth Sachs
Such a simple baked fish recipe but so tasty! The kids loved it too.
Anjali
My fish turned out flavorful, flaky and perfectly cooked! Such a great easy recipe for dinner!
Shadi Hasanzadenemati
Easy and delicious, this one is a keeper. I know I’m going to make it over and over again!
Toni
Such a flavorful and easy to make meal! Thanks for sharing the recipe!
Helen
These look beautiful and the flavours sound delicious. I love how easy they are to prepare, too!
Charla
Fish lover here! I love Asian themed fish recipes, I bet the taste and flavour is fantastic.
Mahy
Fantastic recipe that I have never tried before. I know it is weird but it's really the first time that I am seeing it.