Eat Well Recipe: Wild-Caught Cod en Papillote [Dinner]

This Wild-Caught Cod en Papillote (meaning "in paper") is a sophisticated yet simple steaming method that locks in moisture and nutrients without the need for heavy fats.¹ By cooking the fish in a parchment pouch, the flavours of the Mediterranean ingredients infuse the lean protein perfectly.

Wild-Caught Cod en Papillote

Prep time: 10 mins | Cook time: 15 mins | Serves: 2

Ingredients

• 2 (6 oz) Wild-caught cod fillets
• 1 small Fennel bulb, very thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 1 Organic lemon, half thinly sliced, half juiced
• 2 tsp Extra-virgin olive oil
• 1 tbsp Fresh dill or parsley, chopped²
  
• Salt & black pepper to taste
• 2 large pieces of Parchment paper³
  

Instructions & Method

1. Prep Oven: Preheat your oven to 200°C (400°F).
2. Layer the Base: Fold each piece of parchment paper in half, then open it. On one side of the fold, place a bed of sliced fennel.
3. Season Fish: Place the cod fillet on top of the fennel. Season with salt, pepper, a drizzle of olive oil, and lemon juice.
4. Add Aromatics: Top the fish with lemon slices, olives, and fresh herbs.⁴
   
5. Seal the Pouch: Fold the parchment over the fish and crimp the edges tightly in small, overlapping folds to create a half-moon sealed pouch. Ensure no steam can escape.
6. Bake: Place pouches on a baking sheet and bake for 12–15 minutes (depending on the thickness of the fish).
7. Serve: Place the pouch on a plate and cut it open carefully; the steam will be very hot.

Tips for Success: Staying Healthy & Preventing Diabetes

Cooking "en papillote" is an ideal technique for diabetes management because it eliminates the need for breading or sugary glazes, focusing instead on lean protein and high-fibre aromatics. Cod is a low-calorie, high-quality protein that promotes satiety without impacting blood glucose levels.⁵ The addition of fennel provides a unique source of fibre and vitamin C, while olives supply heart-healthy monounsaturated fats which help improve insulin sensitivity.

For those focused on prevention, the Omega-3 fatty acids found in wild-caught white fish help reduce the chronic inflammation often associated with metabolic syndrome. To keep this meal balanced, pair it with a side of steamed greens rather than refined starches. This method also preserves the delicate micronutrients that can be lost in high-heat frying. Finally, always choose wild-caught over farmed fish to ensure a better ratio of healthy fats and fewer environmental toxins, supporting overall metabolic health.

 

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