Popular Conditions & Diets
Ingredients
17
Time
15m
Serves
2
Recipe by Fran Allen
Ingredients
17
Time
15m
Serves
2
30-Minute Meal
Dinner
1/4 cup
Castelvetrano Olives
pitted and chopped
1/2 cup
Fresh Parsley
1 Tbsp
Lemon Zest
1/2
Lemon
juiced
2 tsp
Chili Flakes
divided
1 tsp
Oregano
1 Tbsp
Sherry Vinegar
1 tsp
Sea Salt
divided
3/4 tsp
Black Pepper
divided
1/2 cup
Extra-Virgin Olive Oil
340 g
Cod Filets
(2 6oz fillets)
1 1/2 cups
Green Beans
trimmed
1/2
Lemon
sliced
1 small
Shallot
finely sliced
1
Garlic Clove
finely sliced
2 Tbsp
Extra-Virgin Olive Oil
2 Tbsp
White Wine
1
Preheat the oven to 400°F (200°C). Begin by making the salsa verde while the oven is heating. Combine the olives, parsley, lemon zest and juice, 1 tsp chili flakes, oregano, ½ tsp salt, ½ tsp pepper, ½ cup olive oil and sherry vinegar in a bowl. Taste and adjust seasonings to your preference and set aside to marinate.
2
Fold a 12×16-inch sheet of parchment paper in half, then open it. Add your green beans and layer in the lemon slices, cod pieces, shallots and garlic. Top with the 1 tsp chili flakes, ½ tsp salt and ¼ tsp pepper. Pour over your 2 tbsp olive oil and white wine.
3
Fold and seal. Fold the top half of the parchment paper over the bottom half, then tightly roll up the edges around the cod. Place the parchment paper packet on a baking sheet, and bake for 14 to 18 minutes (depending on thickness), or until the cod is opaque and flakes easily with a fork. Serve with the reserved salsa verde on top and alongside grains like rice, couscous, crusty bread or a big crunchy salad.
4
Notes: Any leftovers can be stored in the fridge for up to 2 days. To make this dish alcohol-free simply substitute the wine with water or vegetable/ chicken stock. You may substitute the green beans with other vegetables but be mindful of cooking time. Thinly sliced zucchini and halved cherry tomatoes would be a great substitute. If you’d like to use another fish like salmon, make sure to adjust the cooking time. Salmon would take more time because of the thickness and density of the fish so aim for about 18 minutes. You can absolutely use frozen cod here to make this dish more economical, just make sure to fully thaw the fish before cooking.
Fran Allen, CNP is a non-diet certified Holistic Nutritionist based in Toronto. Her work focuses on intuitive eating, achieving health at every size and dismantling diet culture. She uses her years of professional culinary experience to make meals fun, easy and satisfying.
