Cod en Papillote

Salmon or tuna steaks are excellent substitutions for the cod in this easy-to-prepare and easy-to-serve entree.

  • 1 cup no-salt-added tomato sauce
  • 1/2 cup mild to medium bottled salsa
  • 1 package (10 ounces) frozen chopped broccoli, thawed and drained
  • 1/2 cup frozen corn kernels, thawed
  • 1 tablespoon olive oil
  • 2 cod steaks (12 ounces each), halved crosswise
  • 2 teaspoons chili powder
  • 1/2 teaspoon salt

  • 1. Preheat the oven to 450°F. In a large bowl, combine the tomato sauce, salsa, broccoli, corn, and oil.

    2. Cut four pieces of foil, 12 x 18 inches each. With the short end of the foil facing you, place the cod steaks on the bottom half of each sheet, 1 inch in from the edges. Sprinkle the cod with the chili powder and salt. Top each cod steak with the tomato-vegetable mixture.

    3. Fold the foil over the vegetables and fish, folding the edges over to seal. Place the packets on a baking sheet and bake 12 minutes, or until the fish is cooked through. Carefully open one package (steam will escape) and check for doneness. If the fish isn’t done, reseal the packet and return the baking sheet to the oven.

    Nutritional Information
    Per serving: 229 calories, 5.2g total fat (.8g saturated), 67mg cholesterol, 4.5g dietary fiber (1.1g soluble), 16g carbohydrate, 32g protein, 544mg sodium.
    Good source of: niacin, potassium, selenium, vitamin B12, vitamin B6, vitamin C.

    Date Published: 09/19/2005 > Printer-friendly Version

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