Tightly wrapped in foil, this baked cod recipe with tender spinach, chewy mushrooms, and juicy tomatoes is an easy 20-minute dinner. Sprinkled with red pepper flakes for some heat, you’ll love every perfectly seasoned bite with a splash of lime juice.
Quick & Healthy Baked Cod Recipe
Delicately layered in foil and wrapped like a present, this baked cod recipe with steamed vegetables is a 2-in-1 easy but fancy dinner. Made with sweet cherry tomatoes, fresh spinach, and mushrooms, every healthy bite is packed with Mediterranean flair.
Simply seasoned with salt, spicy black pepper, and red pepper flakes, these packets will remind you of a sun-soaked region full of fresh produce somewhere in Europe. To make sure it’s perfectly cooked through, don’t forget to add some fruity coconut oil. Brightened up with a drizzle of lime juice, this perfectly flaky fish with tender veggies will be your new favorite 20-minute meal.
Baked to perfection and served fresh out of the oven, this recipe is a main dish and a side all in one. Paired with grains or enjoyed on its own, it’s a pretty effortless dish that’ll make your weeknights feel a little bit more elegant once you add crunchy green onions on top.
Why You’ll Love This Easy Recipe for Baked Cod
This baked cod recipe is perfect for hectic weeknights or dinner parties when you don’t want to be in the kitchen forever.
- Great for gatherings. Once they’re in the oven, you can go back to entertaining your guests until it’s time to serve.
- Healthy. They’re packed with protein, vitamins, and minerals from all of the fresh ingredients in this recipe.
- Easy. Place everything in the foil packets and season them. Pop them into the oven and you’re done!
- Versatile. You can swap the type of fish and use up leftover veggies so these packets never get boring.
What You’ll Need
It’s all about fresh, wholesome ingredients. Check the recipe card at the bottom of the post for exact amounts.
- Coconut oil – Feel free to use olive oil.
- Cod fillets – You can use fresh or frozen.
- Baby spinach leaves – If you only have regular spinach, tear it into smaller pieces.
- Cherry tomatoes – They add lots of umami and a burst of juiciness.
- Bella mushrooms – These are also called “cremini mushrooms.”
- Green onions – You’ll use the white and green parts.
- Lime juice – Lemon juice works too.
- Salt – Kosher salt and Himalayan salt are my favorite.
- Ground black pepper – I prefer it freshly cracked for extra spiciness.
- Red pepper flakes – Cayenne pepper is a good swap.
- Fresh parsley – Don’t use cilantro because it has a spicier, more peppery flavor.
Tips for Selecting Cod at the Store
If you can’t find good fresh fish at your local store, you’re better off buying frozen cod.
- Check the flesh. Cod fillets have a white, slightly translucent flesh. If it has dark spots or shows signs of browning, avoid it because it’s not fresh.
- Use a pressure test. Ask your fishmonger for some plastic gloves and gently press on the flesh. It should be firm and spring back. Leave it if it makes a mark or seems mushy to touch.
- Check the eyes. If it hasn’t been sliced into fillets, check the eyes of the fish. They should be plump and glossy. If they’re dried out or even indented, then it’s not a very fresh fish.
- Watch the scales. If they appear dull, dry, or damaged, skip that cod. The same goes for its skin.
How To Make Baked Cod
All you need to do to prepare this baked cod is fill the packets and seal them well. Check the recipe card at the bottom of the post for more detailed instructions.
- Prep the foil. Preheat the oven to 400F. Cut out eight 10″ squares of aluminum foil. Place the pieces side by side; these will be the base.
- Fill them. Evenly divide the coconut oil, cod, spinach, tomatoes, mushrooms, and green onion among the packets.
- Season them. Add lime juice, salt, pepper, and red pepper flakes to each packet.
- Wrap them. Place another piece of foil over each packet, covering the opening. Tightly fold/pinch the foil from the packet with the top piece together.
- Bake. Place the packets on a baking sheet and bake them for 15 minutes. Don’t overlap them.
- Serve. Remove them from the oven and let them cool for 5-10 minutes. Carefully unfold the packets away from your face because they’ll release hot steam. Slide the ingredients out into a serving plate and enjoy immediately.
What Is The Best Temperature for Baking Cod?
350-400F is the ideal temperature range for baking cod. Any lower than that and it’ll dry out the fish. Higher than that and it won’t cook properly because the outside will burn but the inside will be raw.
Tips for Success
You can make this baked cod recipe easier (and yummier) even if you swap a couple of ingredients.
- Swap the fish. Tilapia, salmon, and halibut are great swaps for cod in this recipe.
- Add more veggies. Broccoli florets, carrots, zucchini, bell peppers, and baby corn are great ways to add more flavor to each bite.
- Add spices. Garlic powder, onion powder, Cajun seasoning, Old Bay seasoning, or zaatar can enhance the flavor profile of your cod packets.
- Make it citrusy. Place a slice of lemon or orange on top of each cod fillet inside the packet and let it infuse some citrusy tang.
- Use cooking spray. Give a light spray of cooking oil to every piece of foil to prevent the fish from sticking.
- Add Asian-flair. Add 1-2 teaspoons of soy sauce, 1 teaspoon of minced garlic, and 1/2 teaspoon of grated ginger to each packet for an Asian-inspired dinner.
Serving Suggestions
This baked cod recipe is already packed with veggies, but you can serve it with salads, soups, grains, and more veggie sides to complete the meal. For salad ideas, try my Tomato Burrata Salad, Potato Salad, or Lemon Quinoa Salad. For soup ideas, go for my Mushroom Soup or Broccoli White Bean Soup. My Grilled Vegetable Plate is another great option. If you’re looking for grain ideas, brown rice and black rice are some of my favorite sides with this fish.
How to Store & Reheat Leftover Baked Cod
Once fully cooled, refrigerate any leftovers in an airtight container for up to 5 days. Keep it away from direct heat, sunlight, or humidity when on the counter for reheating or serving. To reheat it, pop it into into the oven at 300F for 10-15 minutes or until warm. You can also heat it in a pan with 1/4 cup water. Place the packet inside, cover the pan with the lid, and let it steam for 10 minutes over medium-low heat.
More Healthy Fish Recipes
- Tequila Lime Fish Tacos with Kale {gluten free}
- Braised Halibut Recipe with Leeks
- Baked Chilean Sea Bass
- Roasted Salmon with Clementine
- Paleo Salmon Cakes
Baked Cod Recipe
Ingredients
- 2 tablespoon extra virgin coconut oil
- 4-3 ounce cod fillets
- 4 large handfuls baby spinach leaves
- 20 grape or cherry tomatoes
- 1-4 ounce package sliced Bella mushrooms
- 2 green onions white green onions sliced
- 1 lime
- 1 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon red pepper flakes
- 2 tablespoon fresh parsley chopped
Instructions
- Preheat oven to 400°
- Measure out 8 strips of 10″ wide strips of aluminum foil.
- Taking four strips of foil lay side by side, making the base of your packet.
- Divide coconut oil, fillets, spinach, tomatoes, mushrooms and green onion evenly among packets.
- Top each packet evenly with lime juice, salt, pepper, and red pepper flakes.
- Fold foil over the top of ingredients so that it overlaps, then fold open ends together tightly. {Similar to wrapping a present}
- Then using additional four sheets of foil, wrap each packet a second time, going the other direction. This just ensures that the steam and juices trapped in the packet
- Place packets on a baking sheet without overlapping and place in preheated oven for 15 minutes.
- Remove, let cool for 5 minutes and carefully unfold packets.
- The steam will release so open away from you.
- Gently slide ingredients out of packet onto a plate or bowl, or place in a bowl and eat directly from the packet.
I would like to try this, but as a LAZY cook just wondering if it would still come out good if I just put all the ingredients together in a glass dish with a lid. Your thoughts?? Thanks
Oh boy. So easy, healthy and look delicious. I need to use this method next time I prepare fish!
So simple you can’t go wrong Miryam!