Fresh Fish Parcels With Cod and Veggies

Serves 4

These pouches of perfection are SO quick to make, easy to clean up and healthy! You literally could put almost any fish and veggie combo together in here and it would be delicious. I use fresh cod fillets, mostly because they are readily available and cheap, but use any white flaky fish you like or even salmon fillets. As for the veg, I used some fresh spinach, grape tomatoes for sweetness, and cremini mushrooms and fresh basil for a nice fragrant touch. If you like asparagus or green beans instead, try them! Have fun with these fresh fish parcels. They are gluten free, dairy free and nut free.


  • 1-2 tablespoons olive oil
  • 4 ounces spinach (about 2 large handfuls)
  • 4 cod fillets (about 1½ pounds total)
  • 12 grape tomatoes, halved lengthwise
  • 6 ounces roughly sliced cremini mushrooms
  • 1 large handful roughly chopped fresh basil
  • ¼ cup cooking sherry
  • Salt and pepper to taste
  • Pinch of crushed red chili flakes


Preheat the oven to 400° F.

Line a large sheet pan or roasting pan with 4 large pieces of heavy-duty aluminum foil so you have plenty of overhang, which you’ll fold up to make the parcels.

Drizzle a bit of olive oil on the section of each piece of foil that will serve as the bottom of the packet when completed. Use a brush to spread the oil, well-coating the bottom of each packet.

Place the spinach all over the bottom of the pan, then place the 4 cod fillets on top of the spinach, slightly spaced apart.

Next, scatter the tomatoes and mushrooms all around the fish fillets, with half of the basil.

Pour the sherry over everything, then drizzle more olive oil to well-coat the top of the fish and the vegetables.

Season all well with salt and pepper and the crushed red chili flakes, making sure you get both sides of the fish well-seasoned.

Carefully fold up the parcels as you would when wrapping a present; bring 2 ends together and fold over tightly. Repeat until you have a tightly wrapped pouch that is as airtight as you can make it. The steam created in the parcels will cook the fish and vegetables quickly.

Bake for 20 to 25 minutes, or until the fish is flaky and the vegetables are soft and slightly wilted.

Open the pouches carefully to allow the steam to escape before scattering the remaining half of the fresh basil all over top.

I like to just bring the whole roasting pan to the table and let everyone scoop out what they want. You can also wait to open the pouches till they are on the table to really impress your hungry crowd.

Nutrition Analysis: 230 cal, 5 g fat, 90 mg chol, 240 mg sodium, 11 g carbs, 2 g fiber, 3 g sugar, 33 g protein

Jilly Lagasse began cooking as a child when her father, Chef Emeril Lagasse, gave her a set of chef’s whites and let her help in the pastry and dessert department in one of his restaurants. She was diagnosed with celiac disease in 2004 and has written two gluten-free cookbooks with her sister, Jessie Lagasse Swanson, as the duo The Lagasse Girls,