Cod Baked in Parchment Paper


Serves 2



2 6 oz cod fillets

16 spears asparagus

2 dashes salt & pepper

1 lemon, sliced

2 cup steamed rice

4 tbsp pesto


  1. Preheat oven to 400F.
  2. Place two pieces of parchment paper on a baking sheet.
  3. In the middle of each paper divide the asparagus. Place a fillet on top of the asparagus. Sprinkle with salt & pepper.
  4. Divide the slices of lemon to cover each fillet. Fold the parchment paper so it closes up around each fillet and makes a sealed package. You can use a small bit of wet twine if you need to.
  5. Bake for about 20 minutes. Open carefully as steam will escape. Cod is done when it flakes easily with a fork. 
  6. Discard lemon and serve cod and asparagus on a cup of steamed white rice and add a tablespoon of pesto onto each. Serve and Enjoy!
Protein (g) 40
Carbs (g) 50
Fat (g) 12
Calories 470




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