Diabetes Forecast

Cod in Parchment

Per Serving

Cod in Parchment

Makes: 1
Calories 120
Fat 3 g
Saturated Fat 0.5 g
Trans Fat 0 g
Carbohydrate 1 g
Fiber 0 g
Sugars 1 g
Cholesterol 50 mg
Sodium 70 mg (without added salt)
Protein 20 g
Choices: Lean meat 3
  • Makes: 1
  • Preparation Time: 5 minutes
  • Cooking Time: 10 to 12 minutes


Parchment paper
1 (4 oz.) fresh cod fillet, 3/4 to 1 inch thick
1 slice tomato, 1/4 inch thick
Kosher salt and freshly ground
black pepper to taste
1/4 tsp. dried oregano
1 tsp. fresh lime juice
1/2 tsp. olive oil


  1. Preheat the oven or toaster oven to 400°F. Tear off a large piece of parchment paper. Fold the parchment in half. Using scissors, cut a half heart shape. Open the parchment. You should have a heart-shaped piece of paper.
  2. Place the cod fillet on one side of the heart. Lay the tomato slice over the cod. Sprinkle with salt, pepper, and dried oregano. Drizzle the lime juice and olive oil over the fish. Fold the parchment paper into a heart half again, and crimp the edges to seal (the pouch should look like an empanada). Place the packet on a baking sheet or a large toaster oven tray.
  3. Bake the fish for about 10 to 12 minutes, or until it is cooked through. Remove the fish packet from the oven, carefully unseal the package, and transfer the fish and juices to a plate.

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