Tag Archives: cod

Citrus soy cod en papillote (that’s fancy talk for fish packets, yo).


Fish en papillote just means “in paper.” Or in foil. You’re going to make a packet. You’re going to use some fish. And you’re going to have a low calorie, high protein meal that tastes like you can’t believe you’ve been missing out on these. 

I set out to create a low calorie meal that I could use on days when I want a big meal, a dessert, or maybe a bourbon or two. 

The best part of this is that the cod is incredibly tender and flavorful – not fishy at all. And cooking fish in packets leaves you with almost no cleanup to do after you eat. Hooray! 

I used individually wrapped cod portions from Costco. My recipe is for just one portion, but go ahead and double, triple, or quadruple it if you family likes fish. Mine are still unbelievers, but they’ll come around eventually. 

134 calories|1g fat|3g carb|24g protein|1g fiber

Citrus soy cod packets
Serves 1
A low calorie, high protein, tasty way to enjoy cod.
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Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Prep Time
10 min
Cook Time
12 min
Total Time
22 min
  1. 1 sheet parchment paper or foil
  2. 4.5 ounce piece of cod (size doesn't matter all that much for cooking time. I used thawed frozen cod from Costco.)
  3. 1/2 teaspoon grated ginger
  4. 1 teaspoon soy sauce
  5. 1 clove garlic, minced
  6. 1/4 large zucchini, cut into thin slices
  7. 1 slice of raw onion, cut into smaller pieces
  8. 1 wedge of lemon
  9. Nonstick cooking spray -preferably olive oil spray
  1. Heat oven to 425F.
  2. Lay out the parchment or foil onto a baking sheet. Spray the parchment with a bit of spray for just a wee bit of extra flavor and fat.
  3. Lay your zucchini pieces and onion onto the paper, and place the cod on top of that.
  4. Sprinkle on the garlic and ginger. Drizzle with soy sauce and squeeze the lemon wedge on top of that. You can also cut the wedge into small pieces and place into the packet.
  5. Season with a little salt. Now roll up your packet so that there's a bit of room in there but it won't come open.
  6. Place in oven and cook for approximately 15 minutes, or until the fish flakes easily with a fork when you open your packet. Serve.
Amy Dix http://amydix.com/