Parchment Baked Cod with Tomatoes, Fennel, and Thyme

Get ready to tantalize your taste buds with this delightful and healthy parchment-baked cod dish! Succulent cod fillets are nestled in a medley of fresh tomatoes, fragrant fennel, and aromatic thyme, creating a burst of flavors that will transport you to the Mediterranean coast. This easy-to-prepare recipe is perfect for those evenings when you crave something light, flavorful, and utterly satisfying.


  • 4 (6-ounce) cod fillets
  • 2 cups cherry tomatoes, halved
  • 1 large fennel bulb, thinly sliced
  • 2 tablespoons olive oil
  • 2 tablespoons white wine or vegetable broth
  • 4 sprigs of fresh thyme
  • Salt and freshly ground black pepper, to taste
  • Lemon wedges, for serving


  1. Preheat your oven to 400°F (200°C).
  2. Prepare four large sheets of parchment paper or aluminum foil for wrapping the cod.
  3. Arrange the cod fillets in the center of each parchment sheet.
  4. Distribute the halved cherry tomatoes and sliced fennel evenly around the cod fillets.
  5. Drizzle each portion with 1/2 tablespoon of olive oil and 1/2 tablespoon of white wine or vegetable broth.
  6. Season with salt, freshly ground black pepper, and top with a sprig of fresh thyme.
  7. Wrap the parchment paper or foil tightly around the ingredients to create individual packets, ensuring that the edges are well-sealed.
  8. Bake the packets on a baking sheet for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
  9. Carefully open the packets, being mindful of the hot steam.
  10. Transfer the cod and vegetable mixture to plates, and garnish with lemon wedges.
Parchment Baked Cod with Tomatoes, Fennel, and Thyme

Additional Tips:

  • For extra flavor, you can add sliced garlic, thinly sliced onions, or a sprinkle of Parmesan cheese to the packets before baking.
  • Substitute fennel with sliced zucchini or bell peppers for a different twist.
  • Bake the packets on a bed of aluminum foil or parchment paper to catch any juices that may escape during cooking.
  • Let the packets rest for a few minutes before opening to allow the flavors to mingle.
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Nutritional Value:

This Parchment Baked Cod with Tomatoes, Fennel, and Thyme is not only delicious but also packed with essential nutrients. Cod is an excellent source of lean protein, vitamins, and minerals, while tomatoes are rich in vitamin C and antioxidants. Fennel provides dietary fiber and a host of beneficial plant compounds. Overall, this dish is a healthy and satisfying choice for those seeking a flavorful and nutritious meal.

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