Recipe: Baked Cod Parcels

I have always had a love-hate relationship with fish – unless it is battered with chips and curry sauce (you can take the girl out of the North…). I’m not a big cook, but I do love to entertain and I am always looking for ways to make healthy eating a little bit more fun than your standard chicken breast & broccoli. These Baked Cod Parcels are a great option. This is a really easy, clean recipe, perfect for a quick weekday meal or even to impress dinner guests with at a summer dinner party.

Stefanie Grace Healthy Cod Parcel Recipe


  • Cod fillet
  • Crushed garlic
  • Lemon
  • Black pepper
  • Salt
  • Vegetables: We chose Tenderstem broccoli, green beans and asparagus.
  • Olive oil
  • Finely chopped fresh chillies


  1. Preheat oven to 200 degrees Celsius.
  2. Make a tray out of foil with room to seal and close. You can be as fancy or as practical as you like in the design.
  3. Season the fish and baste in olive oil and ensure foil is also on the bottom of the foil tray to avoid anything sticking.
  4. Add crushed garlic and lemon to the packet. You can squeeze the lemon to add juice, or simply place slices on top of the fish.
  5. Place the vegetables on top of the fish and sprinkle over some finely chopped chillies to suit your taste.
  6. Seal the foil package so that no steam can get out and place in the oven
  7. Bake in the oven for around 15-20minutes depending on the size and thickness of your fish. (Fish should be opaque.)
  8. Serve immediately with brown rice.


  • You can play around with the kind of fish and vegetables you use – just be sure to keep the vegetables chopped quite thin if they are likely to take more than 15-20mins to cook.
  • Serve the fish in individual packets for a fun dinner party and minimal washing up or serve on plates over brown rice.
  • In the summer, play around with cooking methods and try popping your parcel on the barbecue.

This recipe features in the Trainfitness Body FX recipe book alongside other influencers’ favourite healthy recipes. You can download the book here: TRAINFITNESS Free Body FX Recipe Book