If you're looking for a simple yet restaurant-quality seafood dish, this Baked Cod with Mushroom Sauce in Parchment Paper is a must-try. Cooking cod in parchment keeps it incredibly tender and juicy while allowing the flavors of the savory mushroom sauce to infuse every bite. Healthy, flavorful, and effortless - this recipe checks all the boxes!
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Using parchment paper and foil creates the perfect cooking environment for tender, flavorful cod. The parchment locks in moisture and prevents sticking, and the foil ensures even heat distribution and seals in all the delicious flavors. This 'en papillote' method—meaning 'in paper'—gently steams the fish in its own juices and the rich mushroom sauce (similar to the one we use in this Veal Chops in Mushroom Sauce recipe), resulting in a perfectly cooked dish. I prefer not to place food directly on aluminum foil after I read that heating foil can release certain chemicals that may seep into food, even if in small amounts. By wrapping the cod in parchment first, I create a protective barrier before sealing it with foil. Also, make sure to use parchment paper, not wax paper or plain brown paper, since they can leak or burn in the oven.
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Reasons to love the recipe
- Moist & Tender: Baking in parchment and foil locks in moisture, keeping the cod juicy and flavorful.
- Rich & Creamy Sauce: The coconut milk and mushrooms create a luxurious, dairy-free sauce.
- It's Nutritious: Packed with lean protein and healthy fats.
- Minimal Cleanup: No messy baking trays - just discard the parchment and foil after cooking!
Ingredients
- Cod: A lean, mild-flavored fish that’s high in protein and omega-3 fatty acids. The delicate texture of cod fish absorbs flavors beautifully.
- Mushrooms: Earthy and umami-rich, mushrooms complement the delicate cod and add depth to the coconut sauce. They’re incredibly versatile and pair well with a variety of dishes, like this Sautéed Cabbage with Mushrooms and Bacon for a hearty, flavorful side.
- Coconut Milk: Creates a creamy sauce without dairy, adding a subtle sweetness that pairs beautifully with the savory mushrooms and cod. It's a fantastic ingredient for rich and comforting dishes, like this one and this Cauliflower and Pumpkin Soup.
- Garlic/Ginger: Garlic infuses the dish with a bold aroma when cooked, and ginger adds a warm, slightly spicy note to balance the richness of the coconut milk.
- Soy Sauce (or Balsamic Vinegar): Soy sauce deepens the umami flavors, while balsamic vinegar adds a mild sweetness and tangy balance. Coconut aminos is also a great alternative, with a naturally sweet and slightly salty flavor with less sodium. Learn more about coconut aminos vs. soy sauce here.
***see the recipe card at the end of this post for the full list of ingredients and quantities
Substitutions and variations
- Fish Substitutes: If you don’t have cod, try using other mild, flaky white fish like haddock, halibut, or sea bass.
- Coconut Milk: Swap with heavy cream for a richer sauce, or use cashew milk for a lighter dairy-free option.
- Mushrooms: Button, cremini, or shiitake mushrooms, as we use in this Cheesy Chicken and Mushroom Recipe, all work well. For extra texture, try adding oyster mushrooms. You can also mix different varieties.
- Make it Thai-Inspired: Add lemongrass (like in this Lemongrass Chicken with Bok Choy recipe) and a touch of fish sauce for a Thai-style twist. Serve with jasmine rice!
- Make it Mediterranean Style: Swap coconut milk for a mix of olive oil and crushed tomatoes, and add some olives and/or capers for a briny kick.
Preparation
STEP 1: Preheat oven to 375°F (190°C).
STEP 2: Prep the cod
Pat cod fillets dry with paper towels. Drizzle each fillet with olive oil and season with salt and black pepper. Set aside while preparing the sauce.
STEP 3: Cook the sauce
Heat olive oil in a pan over medium heat. Add sliced mushrooms and sauté for 5–6 minutes. Stir in garlic and grated ginger, and cook until fragrant. Lower the heat and pour in the coconut milk. Add soy sauce (or balsamic vinegar), lime juice and optionally sprinkle in some chili flakes. Simmer for 2–3 minutes, then remove from heat.
STEP 4: Place in parchment paper
Place a sheet of parchment paper on a flat surface. Place a cod fillet in the center and spoon a generous amount of mushroom coconut sauce over it. Fold the parchment over the fish and seal the edges tightly
STEP 5: Seal with foil
Wrap the parchment-sealed fish in a foil sheet, folding the edges securely to lock in steam. Repeat for the remaining fillets.
STEP 6: Bake the cod
Arrange the foil-wrapped packets on a baking sheet and bake for 15-20 minutes, depending on fillet thickness. Check for doneness by carefully opening one packet - the fish should flake easily with a fork.
STEP 7: Serve and garnish
Carefully unwrap the foil and parchment, then transfer the cod and sauce to plates. Garnish with fresh cilantro and serve with lime wedges and crusty bread to soak up the sauce.
Top Tips
- Make sure to pat the cod dry. Removing excess moisture helps the fish absorb flavors better.
- I like to use a slotted spoon to place the mushrooms over the fish, then drizzle a little sauce with a tablespoon before sealing the parchment paper. I reserve the remaining liquid sauce and, if desired, reduce it slightly in a pan for a richer, gravy-like consistency. Just before serving, I pour it over the baked cod for extra flavor and moisture.
- Fold the parchment paper tightly before wrapping in foil to lock in moisture and prevent leaks.
- When wrapping the fish in parchment paper and foil, make sure to position the packets facing up to prevent leakage. This helps keep the baking sheet clean and ensures that all the flavorful sauce stays inside, infusing the fish as it cooks.
- The cod is ready when it flakes easily with a fork (internal temp: 145°F/63°C). Avoid overcooking to keep it juicy.
- Allow the fish to rest for a couple of minutes after baking to let the flavors settle before serving.
Frequently Asked Questions
Yes, parchment paper is an excellent choice for baking fish. It creates a steaming effect that helps the fish retain moisture, keeping it tender and juicy. Parchment paper also prevents sticking without the need for excessive oil or butter, and it allows for easy cleanup. It’s especially great when baking delicate fish like cod, as it helps lock in flavor.
Parchment paper doesn’t need to be greased since it’s naturally non-stick, but lightly brushing it with olive oil can help prevent sticking, enhance flavor, and promote slight browning. For your baked cod in parchment with mushroom sauce, you can either brush the center of the parchment where the fish sits or drizzle a little oil over the cod before sealing the packet for extra moisture and richness.
I personally believe that using parchment paper inside foil is the best method for baking cod with a mushroom coconut sauce, as it combines the benefits of both. Parchment paper creates a gentle steaming effect, keeping the fish moist and preventing sticking. Foil helps retain heat, speeds up cooking slightly, and prevents leaks, making it a great outer layer.
Serving suggestions
Serve the cod with lime wedges and crusty bread to soak up the mushroom coconut sauce. Serve it over rice, quinoa, or roasted vegetables, such as these Healthy Turmeric Oven Roasted Vegetables for a complete meal.
Other related recipes
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Recipe
Baked Cod with Mushroom Sauce in Parchment Paper
Equipment
- non-stick skillet to make the mushroom sauce
- Small slotted spoon optional
Ingredients
- 4 cod fillets
- 1/2 teaspoon salt (adjust to taste)
- 1/2 teaspoon ground black pepper
- 1 tablespoon olive oil (plus extra for drizzling)
- 8 oz. mushrooms (225g) (sliced cremini, button, or shiitake)
- 3 cloves garlic (minced)
- 1 inch ginger piece (grated, about 1 teaspoon)
- 1 cup coconut milk (full-fat for creaminess)
- 1 tablespoon soy sauce (1 teaspoon balsamic vinegar, or coconut aminos)
- 1 teaspoon lime juice (from fresh lime)
- 1/4 teaspoon red chili flakes (optional, for heat)
- 1 handful fresh cilantro (chopped, for garnish)
Instructions
- Preheat oven to 375°F (190°C) and pat the cod fillets dry with paper towels.4 cod fillets
- Drizzle each fillet with olive oil and season with salt and ground black pepper. Set aside while preparing the sauce.1/2 teaspoon salt, 1/2 teaspoon ground black pepper
- Heat olive oil in a pan over medium heat. Add sliced mushrooms and sauté for 5-6 minutes until golden and softened. Stir in garlic and grated ginger, cooking for 1-2 minutes, until fragrant. Lower the heat and pour in the coconut milk. Add soy sauce (or balsamic vinegar) and lime juice, stirring to combine. Sprinkle in some chili flakes, optionally. Simmer for 2–3 minutes, then remove from heat (see the notes 2 in the notes section below).1 tablespoon olive oil, 8 oz. mushrooms, 3 cloves garlic, 1 inch ginger piece, 1 cup coconut milk, 1 tablespoon soy sauce, 1 teaspoon lime juice, 1/4 teaspoon red chili flakes
- Place a sheet of parchment paper on a flat surface, place one seasoned cod fillet in the center, and spoon a generous amount of mushroom coconut sauce over it (see note 3 in the notes section below). Fold the parchment over the fish and seal the edges tightly by folding them in. Wrap the parchment-sealed fish in a foil sheet, folding the edges securely to lock in steam. Repeat for the remaining fillets.
- Arrange the foil-wrapped packets on a baking sheet (see note 4) and bake for 15-20 minutes, depending on fillet thickness. Check for doneness by carefully opening one packet. The fish should flake easily with a fork.
- Carefully unwrap the foil and parchment, then transfer the cod and sauce to plates. Garnish with fresh cilantro.1 handful fresh cilantro
Notes
-
- Make sure to pat the cod dry. Removing excess moisture helps the fish absorb flavors better.
- Taste the sauce and adjust the seasoning as needed. Since soy sauce already adds saltiness, I don’t add extra salt, but you can adjust to your preference. If using balsamic vinegar instead, you may want to add a pinch of salt for balance.
- I like to use a slotted spoon to place the mushrooms over the fish, then drizzle a little sauce with a tablespoon before sealing the parchment paper. I reserve the remaining liquid sauce and, if desired, reduce it slightly in a pan for a richer, gravy-like consistency. Just before serving, I pour it over the baked cod for extra flavor and moisture.
- When wrapping the fish in parchment paper and foil, make sure to position the packets facing up to prevent leakage. This helps keep the baking sheet clean and ensures that all the flavorful sauce stays inside, infusing the fish as it cooks.
- Allow the fish to rest for a couple of minutes after baking to let the flavors settle before serving.
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