Cod Papillote with Tomatoes, Moderate Black Olives & Basil (Light cooking without excess fat)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Flaky cod steamed in parchment with tomatoes, a moderate amount of black olives, and basil — light cooking, big flavor.
Cooking in parchment is the original steam oven: the fish poaches in its own juices with barely a teaspoon of oil per serving. Cod stays moist and flaky, while cherry tomatoes, a modest handful of olives, and torn basil build a Mediterranean sauce that tastes far richer than its fat count.
🥄 Ingredients
- 🫗 2 cod fillets (about 150g / 5 oz each), skinless
- 🫗 1 cup (150g) cherry tomatoes, halved
- 🫗 12 black olives (about 20g), pitted and halved
- 🫗 1 small shallot, thinly sliced
- 🫗 1 garlic clove, thinly sliced
- 🫗 8 basil leaves, torn
- 🫗 2 teaspoons olive oil
- 🫗 1/2 lemon, thinly sliced
- 🫗 Black pepper to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Preheat the oven to 400°F (200°C).
Cut two large sheets of parchment, about 30cm (12in) each.
On each sheet, lay half the lemon slices, then a cod fillet, and scatter over the tomatoes, olives, shallot, garlic, and half the basil.
Drizzle each with 1 teaspoon olive oil and a grind of black pepper.
Fold the parchment over and crimp the edges tightly into sealed packets.
Bake 15–18 minutes until the packets puff and the cod flakes easily. Open carefully — steam escapes — and scatter the remaining basil.
⚠️ Common Mistakes
- ✕
Overfilling the packet, which keeps the steam from circulating.
- ✕
Baking too long — check at 15 minutes and pull as soon as it flakes.
- ✕
Emptying out the juices; that liquid is the sauce.
🔄 Variations
Use haddock, sole, or halibut in place of cod.
Add zucchini ribbons or green beans into the packet.
Swap basil for dill and the olives for rinsed capers for a different accent.
🧊 Storage
- 📦
Enjoy the same day; cooked cod dries quickly on reheating but makes a fine cold salad the next day.
- 📦
Packets can be assembled ahead and refrigerated a few hours before baking.
💡 Chef Tips
Tip 1: The sealed packet steams the fish in its own juices — no added fat beyond the teaspoon of oil.
Tip 2: Crimp the edges well; a loose packet dries out the cod.
Tip 3: Open the packet away from your face; hot steam can burn.
Tip 4: Halving the olives keeps them salty pops of flavor across the whole dish, not clumps of sodium.
❓ FAQ
Q
Are the olives high in sodium? A dozen across two servings adds flavor with modest sodium; skip or halve them if you're strict.
Q
Is papillote really lower-fat cooking? Yes — the parchment steams, so you need barely any oil at all.
Q
Is cod an omega-3 fish? It's a lean white fish — modest omega-3s but excellent low-fat protein; pair it with olive oil and vegetables for a heart-friendly plate.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →