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Cod oven baked

Cod Oven Baked

Ingredients

  • 1 fish fillet (~200 g) — cod, salmon, or other white fish
  • Handful of green beans, trimmed and halved
  • Handful of cherry tomatoes, halved
  • Small handful of pitted olives, roughly smashed (Castelvetrano or Kalamata; can substitute capers or pickled onions)
  • 1 sprig thyme
  • Olive oil, for drizzling
  • Salt and freshly ground black pepper, to taste
  • Parchment paper

Utensils

  • Baking tray or air fryer basket
  • Parchment paper (40 × 30 cm)
  • Knife and chopping board
  • Tongs or spatula

Information

Cost: $$
Preparation time: 25 minutes
Yield: 1 serving (200 g fillet + vegetables)

Preparation Method

  1. Prep parchment: Cut a large square of parchment paper (~40 × 30 cm) and lay it flat on the counter.
  2. Assemble packet:
  3. Place green beans in the center of parchment.
  4. Lay fish fillet on top and season with salt.
  5. Scatter cherry tomatoes and smashed olives over the fish.
  6. Add thyme sprig.
  7. Drizzle generously with olive oil and season with more salt and pepper.
  8. Fold packet: Fold parchment over fish and crimp or twist edges to seal tightly.
  9. Cook:
  10. Air fryer: Cook at 190°C (375°F) for 15 minutes.
  11. Oven: Bake on a tray at 190°C (375°F) for 15 minutes.
  12. Rest & serve: Let packet rest for 2 minutes before opening carefully (watch for steam). Serve in parchment or plate with vegetables.

⚡ Note: Cooking time may vary depending on thickness of fillet. Check doneness at 15 minutes and return to oven/air fryer if needed.