Baked Cod in Foil

4.8
(51)
44 Reviews
9 Photos

Baking cod in foil packets with bell peppers, tomatoes, and basil makes for a quick, delicious, and low-carb dish for weeknights.

Submitted by Natasha Titanov
Updated on November 15, 2024
9
A plate of baked cod in foil served with rice and fresh basil
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9
9
Prep Time:
25 mins
Cook Time:
20 mins
Total Time:
45 mins
Servings:
4
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Baked Cod in Foil
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Ingredients

Original recipe (1X) yields 4 servings

  • 2 tomatoes, cubed

  • 1 red bell pepper, seeded and cubed

  • 1 onion, minced

  • 2 tablespoons olive oil

  • 2 tablespoons chopped fresh basil

  • 1 clove garlic, minced

  • aluminum foil

  • 4 (5 ounce) cod fillets

  • 1 lemon, juiced

  • salt and ground black pepper to taste

Directions

  1. Gather all ingredients. Preheat the oven to 400 degrees F (200 degrees C).

    Ingredients to make baked cod in foil

    Dotdash Meredith Food Studios

  2. Combine tomatoes, bell pepper, onion, olive oil, basil, and garlic in a bowl and mix well.

    A glass bowl of chopped tomatoes, onions, pepper, basil, olive oil, and salt

    Dotdash Meredith Food Studios

  3. Lay 4 sheets of aluminum foil on a work surface and place 1 cod fillet in the center of each.

    A piece of aluminum foil with a cod filet in the center

    Dotdash Meredith Food Studios

  4. Spoon tomato mixture evenly on top of the 4 fillets.

    A piece of aluminum foil with a cod filet in the center, topped with tomato-pepper mixture

    Dotdash Meredith Food Studios

  5. Drizzle with lemon juice and season with salt and pepper.

    A cod filet on a piece of aluminum foil topped with tomato-pepper mixture, salt, pepper, and lemon juice

    Dotdash Meredith Food Studios

  6. Place a second sheet of foil on top and seal the edges to make a parcel.

    A sealed package of foil with a seasoned cod fillet

    Dotdash Meredith Food Studios

  7. Repeat with the remaining fillets and tomato mixture.

    A baking sheet with four aluminum foil packets

    Dotdash Meredith Food Studios

  8. Bake in the preheated oven until cod flakes easily with a fork, about 20 minutes.

    A baking sheet with four foil packets, with one opened showing a baked cod fillet topped with chopped tomatoes and peppers

    Dotdash Meredith Food Studios

  9. Remove from the oven and carefully unwrap the parcels. Spoon onto warmed plates to serve.

    A plate of baked cod in foil served with rice and fresh basil

    Dotdash Meredith Food Studios

Nutrition Facts (per serving)

216 Calories
8g Fat
10g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 216
% Daily Value *
Total Fat 8g 10%
Saturated Fat 1g 6%
Cholesterol 52mg 17%
Sodium 146mg 6%
Total Carbohydrate 10g 4%
Dietary Fiber 3g 12%
Total Sugars 4g
Protein 27g 54%
Vitamin C 74mg 82%
Calcium 46mg 4%
Iron 1mg 6%
Potassium 896mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.