Cod-En-Papillote with Zucchini, Corn, and Cherry Tomatoes

August 28, 2013 | Filed under Main Dishes (Meat, Chicken, Fish) | 0 comments

Cod-En-Papillote with Zucchini, Corn, and Cherry Tomatoes
 
By: 
Nutrition Information
  • Serves: 4
  • Serving size: 1 foil packet
  • Calories: 294
  • Fat: 9 grams
  • Saturated fat: 1 gram
  • Trans fat: 0 grams
  • Carbohydrates: 21 grams
  • Sugar: 5 grams
  • Sodium: 258 milligrams
  • Fiber: 3 grams
  • Protein: 34 grams
  • Cholesterol: 73 milligrams
Prep time: 
Cook time: 
Total time: 
Ever want a break from the usual grilled burgers and hot dogs? Last summer, during my annual trip to Cape Cod, I was inspired by this dish my aunt whipped up. It’s a combination of fresh fish, seasonal veggies, herbs and healthy oils. It’s the perfect dish to mix up your summer barbecue.
Ingredients
  • 4, 6 ounce cod filets
  • 2 tablespoons olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ½ pound zucchini, sliced into ¼-inch round slices (about 2 medium-sized zucchini)
  • 2 ears of corn, sliced off the cob and roughly chopped
  • 1 cup cherry tomatoes, sliced in half
  • 2 cloves garlic, finely chopped (about 1 tablespoon)
  • ¼ cup panko breadcrumbs
  • 2 tablespoons chopped fresh parsley
  • 3-4 red pepper flakes per foil packet (optional)
  • 8 slices of lemon rounds, ¼-inch thick
  • 2 tablespoons grated Parmesan, divided
Instructions
  1. Pre-heat grill to a medium heat.
  2. Place the 4 fish filets on a cutting board or sheet pan. Pat dry with paper towel, then drizzle with olive oil and season with salt and pepper. Place each fillet into one of the pre-sliced squares of aluminum foil.
  3. Distribute the sliced zucchini, corn, and tomatoes evenly between the 4 foil packets. Sprinkle each packet with ¼ teaspoon garlic, 1 tablespoon panko, ½ tablespoon fresh chopped parsley, and a few pepper flakes (if you are adding them). Finally, top with 2 slices of lemon.
  4. Tightly seal each foil packet at the top, being sure to leave room within the packet for steam to develop. There should be about a 1 to ½ inch space between the fish/vegetables and the foil seal.
  5. Place the 4 packets on the grill and cover with a lid. Allow to cook until the fish is cooked through and a thermometer reads 145 degrees when inserted in the thickest part of the filet.
  6. Serve each fish packet with one lemon wedge and ½ tablespoon for grated Parmesan cheese.

 



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