Recipe Details

Tarragon Cod with Vegetables

Number of Servings: 6

Serving Size: 3-1/2 oz. Fish plus 1/3 cup vegetables

Cod is a mild, slightly sweet-tasting fish that's inexpensive and widely available fresh or frozen. This simplified version of "fish en papillote" uses foil instead of a parchment paper wrap and allows the fish to steam in its own juices. Prep the fish packet in advance if you like- just keep it refrigerated until ready to bake.

Name: Amount:
frozen cod fillets(1-1/2 pounds total) 6 ea
salt 0.25 tsp
pepper, ground black 0.25 tsp
minced fresh tarragon or 1 tsp. dried tarragon 1 Tbsp
lemon juice, fresh 1 Tbsp
chopped mushrooms 1.50 cups
large thinly sliced carrots 1.50 cups
celery, chopped 0.75 cup
chopped fresh parsley 2 Tbsp
margarine, cut into 6 small pieces 1 Tbsp

Preheat the oven to 350 degrees F.


Place frozen fish on a sheet of heavy-duty aluminum foil; season with salt and pepper.


Sprinkle the tarragon and lemon juice on the fish. Add all the chopped vegetables and the fresh parsley. Dot with margarine; fold and crimp the foil to make a tight package.


Bake for 40 minutes if the fish was frozen or 35 minutes if it was thawed when it was put in the oven. To serve, put on individual plates and slit the foil across the top so diners can easily fold it back to enjoy the entree.

Nutritional Information (per serving)
Calories 130
Calories from Fat 25
Total Fat 3g
Saturated Fat 1g
Cholesterol 49mg
Sodium 205mg
Potassium n/a
Carbohydrates 4g
Dietary Fiber 1g
Sugars 2g
Protein 21g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Vegetable3 Meat Very Lean