Mediterranean Cod En Papillote With Tomatoes, Olives, And Capers

Quick Recipe Version (TL;DR)

• Yield: 4 individual packets (serves 4)
• Prep Time: 15 minutes
• Cook Time: 14 minutes
• Total Time: 29 minutes

Quick Ingredients

• 4 (6 oz / 170 g) cod fillets (about 1 inch thick)
• 2 cups (300 g) cherry tomatoes, halved
• 1/2 cup (75 g) pitted Kalamata olives, halved
• 2 tbsp capers, drained
• 1 lemon (1/2 thinly sliced into 8 slices; 1/2 juiced)
• 2 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp dried oregano
• 1 tbsp fresh oregano leaves (or 1 tbsp chopped fresh parsley), for finishing
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• Optional: 1/4 tsp red pepper flakes

Do This

• 1) Heat oven to 400°F (204°C). Place a rimmed sheet pan in the oven to preheat.
• 2) Cut 4 parchment sheets (about 15 x 12 inches each) and fold each in half to crease.
• 3) Toss tomatoes, olives, capers, garlic, olive oil, oregano, 1/2 tsp salt, and 1/4 tsp pepper.
• 4) Place cod on parchment; season with remaining salt and pepper. Add lemon juice.
• 5) Top each fillet with the tomato-olive mixture and 2 lemon slices.
• 6) Seal packets tightly. Bake on the hot sheet pan for 12–14 minutes.
• 7) Rest 2 minutes, then open packets tableside (steam is hot). Finish with fresh oregano.

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Why You’ll Love This Recipe

• Big flavor, minimal cleanup: everything cooks in its own parchment packet, so the fish stays juicy and your pan stays mostly clean.
• Restaurant-worthy drama at home: opening the packets releases a burst of lemony, oregano-scented steam.
• Bright Mediterranean taste: briny olives and capers balance sweet tomatoes and mild, flaky cod.
• Weeknight friendly: from fridge to table in under 30 minutes with straightforward steps.

Grocery List

• Produce: cherry tomatoes, 1 lemon, garlic, fresh oregano (or parsley)
• Seafood: cod fillets (4)
• Dairy: none
• Pantry: Kalamata olives, capers, extra-virgin olive oil, dried oregano, kosher salt, black pepper, optional red pepper flakes

Full Ingredients

Fish

• 4 cod fillets, 6 oz (170 g) each, about 1 inch (2.5 cm) thick
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper, divided

Mediterranean Packet Filling

• 2 cups (300 g) cherry tomatoes, halved
• 1/2 cup (75 g) pitted Kalamata olives, halved
• 2 tbsp capers, drained
• 2 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp dried oregano
• Optional: 1/4 tsp red pepper flakes

Lemon & Finish

• 1 lemon, divided (1/2 thinly sliced into 8 slices; 1/2 juiced, about 1 1/2 tbsp juice)
• 1 tbsp fresh oregano leaves (or 1 tbsp chopped fresh parsley), for finishing

You’ll Also Need

• 4 sheets parchment paper, each about 15 x 12 inches (38 x 30 cm)
• 1 rimmed baking sheet

Step-by-Step Instructions

Step 1: Preheat the oven and set yourself up for success

Arrange an oven rack in the middle position. Preheat the oven to 400°F (204°C). Place a rimmed baking sheet in the oven while it heats; starting with a hot pan helps the packets begin steaming quickly and evenly.

Have your parchment, a cutting board, and a small bowl ready. This recipe moves fast once the packets are assembled.

Step 2: Mix the Mediterranean tomato topping

In a medium bowl, combine the following: 2 cups (300 g) halved cherry tomatoes, 1/2 cup (75 g) halved Kalamata olives, 2 tbsp drained capers, 2 minced garlic cloves, 3 tbsp olive oil, 1 tsp dried oregano, and (if using) 1/4 tsp red pepper flakes.

Season the mixture with 1/2 tsp kosher salt and 1/4 tsp black pepper, then toss well. Set aside while you prep the parchment.

Step 3: Prepare parchment sheets for easy sealing

Cut 4 sheets of parchment, each about 15 x 12 inches (38 x 30 cm). Fold each sheet in half crosswise to make a crease, then open it like a book. This crease gives you a guide for building and makes folding easier.

Place the parchment sheets on the counter (not on the hot pan yet), with the crease running vertically like the spine of a book.

Step 4: Season the cod and add lemon

Pat the cod fillets dry with paper towels (this helps the seasoning stick and keeps the sauce bright rather than watery). Place one cod fillet on one side of each parchment sheet, close to the crease but leaving a border around the edges for sealing.

Season the fish with the remaining 1/2 tsp kosher salt and 1/4 tsp black pepper (divide evenly across the four fillets). Squeeze about 1 1/2 tbsp lemon juice (from 1/2 lemon) over the cod, dividing evenly.

Step 5: Build each packet with the tomato-olive mixture and lemon slices

Spoon the tomato mixture over the cod, dividing evenly among the four packets (aim for a generous mound; it will soften and release juices as it bakes).

Top each packet with 2 thin lemon slices (for a total of 8 slices). The lemon perfumes the fish and looks beautiful when you open the packets.

Step 6: Seal the packets tightly (this is where the magic happens)

Fold the empty side of parchment over the fish and toppings to close like a book. Starting at one end, crimp and fold the edges together in small overlapping pleats, working your way around until fully sealed. Twist the final pleat firmly to lock it in.

Important: A tight seal traps steam, which gently cooks the cod and concentrates the aromas. If you see any gaps, re-fold and crimp until the packet feels secure.

Step 7: Bake, rest briefly, then open tableside

Carefully remove the hot baking sheet from the oven. Place the sealed packets on the hot sheet and return to the oven. Bake at 400°F (204°C) for 12–14 minutes, depending on thickness. (For 1-inch-thick fillets, 13 minutes is usually perfect.)

Remove from the oven and let the packets rest for 2 minutes. This short rest finishes the cooking gently and lets the steam settle slightly.

To serve, place each packet on a plate. At the table, cut a large X in the top with scissors or a knife and carefully peel back the parchment. Watch for hot steam. Finish with fresh oregano leaves (or parsley) and spoon the tomato-olive juices over the fish before eating.

Pro Tips

• Choose evenly sized fillets: similar thickness means all packets finish at the same time.
• Don’t skimp on the seal: if steam escapes, the fish can bake dry instead of gently steaming.
• Use a preheated sheet pan: it helps the packets start cooking immediately and reduces the chance of undercooked centers.
• Know when cod is done: it should flake easily and look opaque. If you use an instant-read thermometer, aim for 140–145°F (60–63°C) in the thickest part (carryover heat will finish it).
• Balance the salt: olives and capers vary in saltiness; if yours are very salty, reduce the added salt to 3/4 tsp total.

Variations

• More Mediterranean herbs: add 1 tsp chopped fresh rosemary or 1 tsp fresh thyme leaves to the tomato mixture.
• Vegetable boost: add 1 cup (120 g) thinly sliced zucchini or 1/2 cup (75 g) thinly sliced red onion to the topping.
• Different fish: swap cod for halibut (thicker, may need 14–16 minutes) or tilapia (thinner, may need 10–12 minutes).

Storage & Make-Ahead

Make-ahead: You can mix the tomato-olive-caper topping up to 24 hours ahead and refrigerate it in an airtight container. You can also slice the lemon and mince the garlic in advance.

Best day-of assembly: For food safety and best texture, assemble the fish packets no more than 2 hours before baking (keep refrigerated).

Storing leftovers: Cool leftovers promptly, then refrigerate in an airtight container for up to 2 days. Reheat gently in a 300°F (149°C) oven until warmed through (about 10–12 minutes) or enjoy cold flaked into a salad.

Nutrition (per serving)

Approximate, per 1 packet (1 cod fillet plus topping): 305 calories, 34 g protein, 16 g fat, 7 g carbohydrates, 2 g fiber, 3 g sugar, 820 mg sodium. (Values vary by brand of olives/capers and exact fillet size.)