Baked Cod with Mushroom Sauce in Parchment Paper
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!
Servings: 4 fillets
Calories: 303kcal
Equipment
- non-stick skillet to make the mushroom sauce
- Small slotted spoon optional
Ingredients
- 4 cod fillets
- ½ teaspoon salt (adjust to taste)
- ½ 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)
- ¼ 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.½ teaspoon salt, ½ 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, ¼ 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.
Nutrition
Calories: 303kcal | Carbohydrates: 5g | Protein: 34g | Fat: 17g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 73mg | Sodium: 647mg | Potassium: 1045mg | Fiber: 1g | Sugar: 1g | Vitamin A: 175IU | Vitamin C: 5mg | Calcium: 47mg | Iron: 3mg