Mediterranean · lunch, dinner

Mediterranean Cod en Papillote with Zucchini

Mediterranean Cod en Papillote with Zucchini — from Downshiftology's cooking video Watch how it’s made · 7:40

Video by Downshiftology on YouTube · Open on YouTube

30 minServes 4255 kcal a serve
  • Low carb (5.2 g net carbs) but not keto: 37% of the energy is from fat, and keto meals get about 60% or more
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

Each parcel gives about 33 g of lean protein for roughly 250 kcal and 5 g net carbs, steamed with vegetables and a little olive oil rather than butter or cream. Cod is also rich in selenium and vitamin B12.

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Ingredients 10

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 200°C (400°F). Halve the tomatoes and olives, slice the zucchini very thinly so it softens in time, and thinly slice the shallot and lemon. 0:30
  2. Cut four large sheets of baking paper and fold each in half to mark the centre line. 3:22
  3. On one half of each sheet lay a bed of zucchini, set a cod fillet on top and season with salt and pepper. Cover the fish with 2–3 lemon slices and some shallot. 3:46
  4. Scatter the tomatoes and olives around the fish, add a thyme sprig and finish with a drizzle of olive oil. 4:05
  5. Fold the paper over and crimp the edges tightly all the way round in a half-moon shape so no steam escapes. Place the parcels on a baking tray. 4:26
  6. Bake 14–18 minutes depending on thickness (thinner or frozen fillets need the shorter time). Cut the parcels open at the table, taking care with the steam, and spoon all the juices over the fish. 5:30

Tip. Baby spinach works instead of zucchini as the base, and capers can replace the olives. The cook serves it with lentils; for a keto plate add cauliflower rice or a green salad. Snapper or barramundi work too.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy255 kcal1,070 kJ
Protein33 g65% of a day
Fibre2.5 g9% of a day
Carbohydrate7.7 g5.2 g net · 3.9 g sugars3% of a day
Fat10 g1.5 g saturated13% of a day
Sodium650 mg28% of a day

Where the energy comes from one serve

  • Net carbs 9%
  • Protein 54%
  • Fat 37%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High94%

52 µg a serve, mostly from cod fillets (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High62%

1.5 µg a serve, mostly from cod fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B6 High33%

0.6 mg a serve, mostly from cod fillets (69%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High26%

23 mg a serve, mostly from cherry or grape tomatoes (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Omega-3 High23%

0.4 g a serve, mostly from cod fillets (73%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E High22%

3.3 mg a serve, mostly from cod fillets (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium Source19%

78 mg a serve, mostly from cod fillets (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source14%

680 mg a serve, mostly from cod fillets (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K Source12%

15 µg a serve, mostly from cherry or grape tomatoes (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Iron Source11%

2 mg a serve, mostly from cod fillets (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc Source11%

1.2 mg a serve, mostly from cod fillets (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate Source10%

38 µg a serve, mostly from zucchini (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Vitamin D7%

1.4 µg a serve, mostly from cod fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin A6%

57 µg a serve, mostly from cherry or grape tomatoes (55%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium5%

61 mg a serve, mostly from cod fillets (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.