Close up image of Parchment Baked Cod

Parchment-baked Cod

Enjoy powerful nutrition and big flavor with our Parchment-baked Cod.

This recipe stars U.S.-grown short grain brown rice and comes to us from our friend Meagan of @nutrtion_by_megan.

  • Servings
    2
  • Serving Size
    1 bowl
  • Prep Time
    20 min
  • Cook Time
    50 min
  • Total Time
    1 hr 10 min

Ingredients

Rice

  • 3 cups cooked short grain brown rice

Cod

  • 5oz Cod
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  • ¼ tsp black pepper
  • ¼ tsp sea salt

Quick Pickled Onion

  • ½ red onion, sliced
  • 1 cup white wine vinegar
  • 1 tsp sugar
  • 1 tsp salt
  • ½ tsp black pepper
  • ½ tsp red pepper flakes

Cilantro Lime Sauce

  • ¾ cup nonfat Greek yogurt
  • ½ cup cilantro
  • 1 tbsp lime juice
  • ½ tsp honey
  • 1 garlic clove

Garnish

  • ¼ cup sliced red cabbage
  • ¼ avocado
  • ¼ cup pickled red onion
  • 2-3 tbsp pico de gallo

Directions

  • Cook short grain brown rice according to package instructions.
  • Preheat the oven to 400F.
  • Add 5 oz cod to a 16" x 12" piece of parchment paper.
  • Season fish with ¼ tsp paprika, ¼ tsp garlic powder, ¼ tsp black pepper, and ¼ tsp sea salt.
  • Fold the parchment paper in half over the cod and roll up the sides into a calzone shape.
  • Place into the oven to bake for 12-15 minutes.
  • Slice ½ of red onion into thin pieces.
  • Add 1 cup white wine vinegar to a mason jar along with 1 tsp sugar, 1 tsp salt, ½ tsp black pepper, and ½ tsp red pepper flakes.
  • Place sliced red onion inside the mason jar, cover with lid, shake for a few seconds to fully submerge the onions in the vinegar, and set aside for at least 15 minutes until they turn a bright pink color.
  • Make the cilantro lime sauce by adding ¾ cup nonfat greek yogurt to a blender along with ½  cup cilantro, 1 tbsp lime juice, ½ tsp honey, and 1 garlic clove. Blend until smooth and creamy (and add water if necessary for desired thinness for pouring).
  • Add 1-1½ cups of cooked short grain brown rice to a plate, and top with the cooked cod.
  • Garnish with ¼ cup sliced red cabbage, ¼ of an avocado, and ¼ cup pickled red onions.
  • Drizzle with cilantro lime sauce, top with a few tbsp pico de gallo, and a few cilantro leaves.