Pesto Cod Fillet Parcel – Fish recipe under 200 calories

A super quick and super healthy food on the plate in just 30 minutes! With just a few ingredients put together with the cod fillet parcel, this recipe would be a perfect dinner after a long day from work. You can use any white fish with this recipe and not just cod. Try hake, monkfish or halibut!

Cod fillet parcel recipe has mainly 5 health benefits. It is high in protein, low in fat, rich in B vitamins which are good for hair and skin health; rich in selenium which plays a vital role in maintaining a healthy body metabolism such as reducing risks of cancer and keeping a good immune system; and it is also rich in iodine for the normal functioning of the thyroid glands.

How To Make Pesto Cod Fillet Parcel?

Prep Time: 10 minutes

Cooking time: 20 minutes

Total time: 30 minutes

Serves 4

Each serving contains 191 calories, 6g of fat (0.5g saturated) and 4g of carbohydrate.

Ingredients:

• 4 cod fillets, preferably chunky ones
• 2 courgettes
• 2 tomatoes
• 1 garlic clove (crushed)
• fresh basil, a small bunch
• 8 tsp of pesto sauce

Cooking Method:

1. First let’s chop chop chop! Cut the courgettes into matchsticks and slice the tomatoes.
2. Spread 2 tsp of pesto sauce on each cod fillet and leave those aside.
3. Heat the oven to 180C fan (or gas 6). Use parchment paper and cut into 4 large squares. Make sure that those squares are large enough to be able to create parcels. Place them in a roasting tin.
4. Into the centre of each paper square, put a few tomato slices and season with salt and pepper for taste. Then on top of those tomato slices, put the garlic, courgette and basil leaves in roughly equal amount to each paper square.
5. Place the cod fillets on top of the vegetables.
6. Fold over each paper squares carefully to make parcels.
7. Place the roasting tin with the parcels in the oven and bake it for 20 minutes. Let it cook until the fish and the courgettes are tender.

Serve hot in the parcels, and tuck in!