Mediterranean Cod En Papillote

Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.

Mediterranean Cod En Papillote

This post is sponsored by the Norwegian Seafood Council. Thank you for supporting brands that make this blog possible!

During this time, we are staying inside and limiting the number of trips to the grocery store. Rethink the protein choices on your grocery list. Add seafood! Build recipes around lean fish with pantry ingredients you have on hand. Just starting out cooking seafood? Simple is best! Only a few ingredients and seasonings are needed to make fish delicious.

Being strategic when grocery shopping and relying on pantry staples is key. Here in New Jersey, there are limits on amounts of certain proteins like chicken and eggs. At the grocery store, there is a whole department dedicated just to seafood. Don’t skip it!

Health benefits of eating more fish

Eating seafood two to three times per week reduces the risk of death from any health-related cause by 17 percent. New to adding seafood into your menu repertoire? Start with a mid-flavored, firm fish like cod. Norwegian cod to be exact!

Tips for buying fish

There are a lot of choices out there when it comes to seafood – both wild and farmed. The origin of the seafood is something you should be looking out for, as every country has completely different practices.

Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner. And I know this because I actually traveled to Norway myself with the Norwegian Seafood Council and saw how seriously Norway takes sustainability and how strict regulations that maintain fish supply are meticulously upheld.

According to the USDA, Country of Origin Labeling (COOL) is a consumer labeling law that requires retailers (grocery stores and supermarkets) to identify the country of origin on certain foods, including wild-caught fish, farm-raised fish, and shellfish.

What does “en papillote” mean?

Don’t be intimidated by this recipe, en papillote is a culinary technique that any home cook can master in their kitchen. 

The term en papillote (pronounced: ON pah-pee-YOHT) means “in paper” or “in parchment”. It is a moist-heat cooking method because it is the steam from within the package where the food is enclosed by parchment paper that cooks the food. More delicate proteins, such as fish or chicken, are more commonly cooked en papillote as they can be quickly cooked by this steaming method.

Steaming en papillote requires no special equipment other than parchment paper. The food won’t stick and parchment paper is easy to seal not allowing any liquid to escape. Just make sure to tightly seal the edges. Plus, clean up is easy – just toss the parchment when you’re done!

How to build flavors

The key to creating a flavorful en papillote dish is building flavors. When cooking en papillote, there are usually vegetables as the base with herbs and seasonings, topped off with the protein. The vegetables contain moisture and during the cooking process generate steam, which cooks the protein enclosed in the parchment pouch. Additional herbs and seasonings are used to build flavors.  Mediterranean flavors inspired this recipe creation. 

Mediterranean ingredients on parchment paper

Get cooking together

This recipe is the perfect way to get everyone involved in the kitchen.

  • Raid the pantry to play around with different spice and herb blends
  • Get the family involved – everyone makes their own signature creation
  • Little hands (kids) can help make this meal. Have them help stack the ingredients, wrap the parchment paper, etc.
Mediterranean Cod ingredients layered on parchment

Health Benefits of Cod

Norwegian Cod is a lean fish. It contains only up to 3% fat and almost no carbohydrates. It is an excellent source of:

  • Protein
  • Vitamins (such as B12)
  • Selenium
  • Omega-3 Fatty Acids (a meal-sized portion of cod delivers the recommended daily intake)
  • Iodine
step by step guide for Mediterranean Cod En Papillote recipe
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baked cod on top of mediterranean vegetables

Mediterranean Cod En Papillote

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2
  • Category: seafood
  • Method: En Papillote
  • Cuisine: Mediterranean


Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.



2 (5-ounce) pieces of Norwegian cod (or other white fish like snapper, grouper, or monkfish)
1/2 cup grape tomatoes, halved
1/4 cup kalamata olives, pitted and halved
2 tablespoons capers
1/4 cup red onion, thinly sliced
1/4 red bell pepper, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
2 pieces of parchment paper


Preheat oven to 400 degrees F. Pat cod dry and sprinkle with salt and pepper. Set aside. 

Fold the parchment paper in half. On one side of the parchment paper layer the tomatoes, olives, capers, onion, pepper, and garlic. Top with fillet, drizzle with olive oil, red pepper flakes (if using) and place lemon slices on top.

Fold the other half of the parchment paper on top and seal the edges making a small fold every 1/2-inch all the way around to create a half-moon shape.  Repeat with another piece of parchment and remaining ingredients. 

Place both pouches on a baking sheet. Bake for 15-20 minutes, until the parchment paper, has puffed up and fish is cooked through.  Transfer to a plate and cut with scissors or unroll, being careful of the hot steam that will escape.

Keywords: cod, seafood from norway, En Papillote, fish, seafood recipe

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Other ways to prepare cod

  • Baked
  • Broiled
  • Fried
  • Sauteed
  • Steamed
  • Poached

Baked Apple Cider Donuts

Enjoy the taste of Fall with these Baked Apple Cider Donuts!

Baked apple cider donut cut in half on parchment paper

This is my favorite time of year. The fall crisp air means, scarves, boots, and apple picking! I go apple picking every year and I always have to get an apple cider donut when I am at the orchard. You now can make them in the comfort of your own home with this donut recipe. 

baked apple cider donuts in donut baking pan on a marble slab

These donuts are baked instead of fried and use white whole-wheat flour to incorporate more whole grains. White whole-wheat flour – sounds like a contradiction, right?

What is white whole wheat flour?

“White wheat is a different type of wheat that has no major genes for bran color (unlike traditional “red” wheat which has one to three bran color genes). An easy way to think of it is as a sort of albino wheat. The bran of white wheat is not only lighter in color but it’s also milder in flavor, making whole white wheat more appealing to many people accustomed to the taste of refined flour.

baked apple cider donuts stacked on top of each other

If you don’t have a donut pan, you can always use a muffin tin. Cook time may vary. To check for doneness, insert a toothpick in the center and see if it comes out clean.

baked apple cider donuts on top of each other on parchment paper
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image of apple cider donut half topped on other donut

Baked Apple Cider Donuts

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 6
  • Category: dessert
  • Method: baking
  • Cuisine: american



For the donuts:
1 cup white whole-wheat flour
1/3 cup sugar
½ teaspoon baking powder
¼ teaspoon salt
¾ teaspoon cinnamon
¼ teaspoon nutmeg
1/8 teaspoon ground all spice
1/8 teaspoon ground ginger
1 egg
2 tablespoons butter, melted
½ cup apple cider

Cinnamon sugar topping:

½ tablespoon sugar
¼ teaspoon cinnamon


  1. Preheat oven to 350 degrees F. Coat donut pan with cooking spray.
  2. In a large bowl, sift white whole-wheat flour, sugar, baking powder, salt, cinnamon, nutmeg, all spice, and ginger.
  3. In another bowl, whisk together egg, melted butter, and apple cider.
  4. Mix the wet ingredients into the dry ingredients until just combined.
  5. Add batter to piping bag or large ziplock bag (cutting off the corner) and pipe batter into donut pan.
  6. Bake for 15 minutes, until a toothpick comes out clean.
  7. As donuts are baking, combine additional sugar and cinnamon; set aside.
  8. Remove donuts from the oven. Sprinkle evenly with the cinnamon and sugar mixture while donuts are warm. Let slightly cool before removing from the pan.

Keywords: donuts, apple cider, baked donuts, dessert

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of

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I’m from New Jersey and in NJ people feel very strongly about their coffee. Dunkin vs. Starbucks. When I say people feel very strongly about their coffee, they will openly tell you why they like their choice and how you should too.

Dunkin or Starbucks?

I don’t often get coffee out, as I prefer to make it at home, but when I want to grab a quick cup of coffee I’ll stop at Dunkin. For more of the specialty drinks, like lattes, I prefer Starbucks, so you could say I’m the rare NJ coffee drinker. I don’t pick sides.

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I’m the type of morning person where coffee must be present during my morning routine. I don’t want to have to wait until I’m already out the door to get my caffeine fix. Coffee beverages, like lattes, can be part of a healthy diet. An average latte contains one full serving of dairy.

When I found this little milk frother gadget, I realized how easy it was to make lattes at home and get that perfect amount of foam like if a barista was making you a latte right in your own kitchen.

Mocha Latte with biscotti

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Mocha Latte

Chocolate is a fabulous treat, but it’s not a reliable way to get sufficient quantities of cocoa flavanols. Traditional cocoa processing, which includes drying, fermenting and roasting of beans, destroys many of the flavanols naturally present in the cocoa bean. CocoaVia® supplement isolates the “good stuff” in chocolate in a convenient, versatile form, without all the calories and fat.

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Mocha Latte with biscotti

Mocha Latte

  • Author: Chef Julie Harrington, RD
  • Yield: 1


Cozy up to a delicious mocha latte that you can make right at home!


  • 1 teaspoon instant espresso powder
  • 2 tablespoons hot water
  • 8 ounces low-fat milk
  • 1 packet CocoaVia® unsweetened dark chocolate packet
  • (optional) 1/4 teaspoon coconut sugar (or sweetener of your choice)


  1. Prepare instant espresso by stirring instant espresso powder with hot water in a coffee mug.
  2. In a small pot over low-medium heat, warm the almond milk, just until tony bubbles begin to surface. Remove from heat and use an electric milk frother to create foam.
  3. Slowly pour the warmed milk over the prepared espresso using a large spoon to hold back the milk foam. Spoon as much foam as you desire on top.
  4. Stir in one CocoaVia® unsweetened dark chocolate packet and coconut sugar (if using).
  5. Serve immediately.


CocoaVia® cannot be baked or heated, as the process will destroy the cocoa flavanols; It can be poured into hot milk or other liquid

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