Healthy Recipe for Cod Baked in a Parcel With Fennel, Chorizo, and Tomatoes

Updated on February 22, 2018
Glenis Rix profile image

Glenis has been chief cook and bottlewasher in her home for over forty years. Nowadays she prefers to cook food which is quick and healthy

Cod parcels served on a mixture of lentils, wild rice and vegetables
Cod parcels served on a mixture of lentils, wild rice and vegetables | Source

Ingredients List for Two Servings

  • 2 thick cod steak
  • 1 small chorizo sausage
  • 1 fennel bulb
  • About one tablespoon of olive oil for frying and a dash for drizzling
  • Cherry tomatoes
  • Basil leaves (optional)
  • Sea salt and black pepper to personal taste
  • A splash of cidea vinegar


To prepare this dish you will need a small frying pan, a spatula, a chopping board, a sharp knife, aluminium foil, and an oven

Quick Cod Parcels for Two People

  • Heat the oven to moderately hot - (190 degrees conventional electric oven, 170 degrees fan oven, gas mark 5)
  • Chop and slice one fennel bulb and one small chorizo sausage
  • Fry the fennel and chorizo in one tablespoon of oil for three or four minutes



  • Take two large squares of aluminium foil and divide the fennel and chorizo mix between them. Reserve the oil and juices that are in the pan.
  • Top each mixture with a thick cod steak which is about the size of the palm of your hand
  • Season well with sea salt and black pepper
  • Place a few cherry tomatoes on top of each parcel
  • Drizzle with olive oil and the juices from the frying pan
  • Scatter a few leaves of basil on each parcel
  • Add a dash of cider vinegar to each parcel
  • Wrap to make two sealed but loose parcels
  • Cook the parcels on a baking tray for 15 minutes (test the fish with a fork and if necessary cook for another one or two minutes)
  • Whilst the parcels are in the oven prepare your accompaniments (see below)

Lay the ingredients on a square of foil
Lay the ingredients on a square of foil | Source
Fold the foil to make a loose parcel
Fold the foil to make a loose parcel | Source

Suggestions for Accompaniments

  • A bed of a lentil, rice and vegetable mixture ( I use a pack from the supermarket freezer for speed and convenience and add a few seasonal vegetables, such as the tiny florets of cauliflower which are in the main photograph - fresh from my vegetable patch


  • Baby potatoes tossed in a little olive oil or butter and seasoned to taste with salt/black pepper, with fine beans on the side

Pour the oil that you reserved in the frying pan over each plate before serving

5 stars for Cod with Fennel, Chorizo and Tomatoes


Submit a Comment

  • Glenis Rix profile image

    GlenR 9 months ago from UK

    Hi Dora and Louise. We ate it for lunch today. Number one son, who ate with me, said it was restaurant quality food for which he would be prepared to pay fifteen pounds ( an average price for a main course in this neck of the woods). Thanks for visiting.

  • MsDora profile image

    Dora Weithers 9 months ago from The Caribbean

    This dish looks as yummy, as I believe it is. Thank you for the recipe.

  • Coffeequeeen profile image

    Louise Powles 9 months ago from Norfolk, England

    That looks lovely, Glenis. My mouth is watering now. I'm certainly going to save this recipe and try it. Thankyou. =)