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Cod en Papillote with Soy and Ginger

Cod en Papillote is a great way to put a healthy dinner on the table in just a few minutes. If you are not a cook don’t be intimidated; “en papillote” is just a fancy way of cooking food in parchment paper pouch to seal in the flavor. I’m the first one to admit that cooking fish in a way that appeals to the whole family can be a bit tricky. But in my family we love cod because it has a mild flavor, which makes it very adaptable and palatable to picky eaters. In this recipe, wild cod is paired with a simple marinate of soy, sesame oil and a bit of fresh ginger and is the only way my kids will eat fish. Steamed in a parchment “pocket”, it’s easy enough to make for a quick weeknight dinner but interesting enough to serve for special occasions.

If you are a wellness warrior, I don’t have to tell you that people who include foods with essential fatty acids like DHA, EPA and DPA, are at a lower risk of heart disease, lower blood pressure and cognitive decline. We call them ‘essential’ fatty acids because your body cannot produce them so we need to get them from the foods we eat. Unfortunately, the standard American diet, high in refined industrial oils like safflower, sunflower, soy, canola etc, contains almost exclusively Omega 6’s, which cause chronic inflammation and all the painful symptoms that come with it (joint pain, heart disease, mental disorders to name a few). Ideally, the Omega-6s to Omega-3s ratio would be close to 1:1 but for most people it’s closer to 15.

How can you get more Omega-3s into your diet? Lets start with removing vegetable oils from your pantry and replacing them with coconut oil and ghee (both great for high heat cooking) and extra virgin olive oil and flaxseed oil (for cold cooking). Then, include the brain happy Omega-3’s from cold water fish such as cod and salmon, nuts, seeds and flaxseeds on consistent basis. Not so difficult, right? remove

I hope you like the recipe! 

P.S. I like my fish wild and living in its natural habitat, eating whatever cod eats in the wild. Farmed fish is too often raised in crowded conditions, breeding diseases that need to be treated with antibiotics and fungicides. If you want to read up on which seafood picks are the healthiest, I recommend the EWG’s Consumer Guide to Seafood. 


Wild Cod en Papilotte with Soy and Ginger
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Course: Main Course
Servings: 4
  • 4 fillets wild cod, about 6 oz each
  • 2 tablespoons sesame oil,
  • 1/4 cup tamari, gluten free soy sauce
  • 1 teaspoon fresh ginger, grated
  • small handful cilantro, chopped
  1. Preheat oven to 350° F.

  2. In a small bowl, combine sesame oil, soy sauce and ginger.

  3. Cut 4 pieces of parchment paper, about 18 inches each. Fold each piece in half. 

  4. Place one fillet along the right side of the folded edge, top with 2 tablespoons of the soy sauce mixture, sprinkle with chopped cilantro. 

  5. Fold the other half of the parchment over, then starting at the edge make small overlapping folds to seal the edges all around, making a semicircular airtight pouch. 

  6. Repeat with the remaining 3 pieces of fish.

  7. Bake for about 18-22 minutes until the pouch is puffy and fish is cooked through.

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