Lightly Pan Fry Cod in Parchment Paper
Sometimes you want a meal that feels a little special, but still light and not too heavy in calories. That’s when cooking in parchment paper becomes very useful.
This lightly pan-fried cod wrapped in parchment paper keeps the fish moist and flavorful while using very little oil. It feels a bit elegant, yet it’s surprisingly simple to prepare.
Another benefit is convenience. You can make several portions at once and freeze them, making it easy to have a healthy, satisfying meal ready whenever you need it.
What is Parchment Paper Cooking?
Cooking in parchment paper is a technique where ingredients are wrapped and cooked in a sealed packet.
In Japanese cooking, this method is called “Tsutsumi-yaki” (paper grilling).
The packet traps steam while cooking, which keeps the fish moist and allows the flavors to blend together without needing much oil.
Why You’ll Love This Recipe
Light but satisfying – This dish feels a little special while still keeping the calories relatively light.
Simple cooking method – Wrapping the cod in parchment paper keeps the fish moist and flavorful with very little effort.
Healthy and high in protein – Cod is naturally lean and a great source of protein, making this a balanced meal option.
Minimal oil needed – The parchment paper helps trap moisture and flavor, so you don’t need much oil to cook it well.
Great for meal prep – You can prepare several packets at once and freeze them for an easy meal later.
Lightly Pan Fry Cod in Parchment Paper
Ingredients
Method
- Cut 2 large rectangles of parchment paper and lightly mist the parchment paper with cooking spray. Thinly slice the carrot, half the shiitake mushrooms and give the bean sprouts a quick rinse.Lightly season the cod with salt and pepper.
- Place a cod, and vegetables, in the center of each parchment paper. Sprinkle the dashi and soy sauce over the fish before sealing the parchment paper.Fold the paper over the fish, then twist both ends tightly like a candy.
- Pan: Add about 1/2 inch of water to the pan and place the parcels in a pan. cook over medium low heat for 8-10miutes.Air fryer: The air fryer to heat ℉ and palace the wrapped parcels in the basket and cook for 12-15 minutes, until the fish flakes.