Dinner Tonight: Packets of Cod with Zucchini, Tomatoes, and Parsley Pesto

Gluten Free
Very Healthy
Health score
100%
Dinner Tonight: Packets of Cod with Zucchini, Tomatoes, and Parsley Pesto
45 min.
2
365kcal

Suggestions


Looking for a delicious, healthy dinner that comes together in under 45 minutes? This Packets of Cod with Zucchini, Tomatoes, and Parsley Pesto is the perfect choice! Bursting with vibrant, fresh ingredients, this dish is not only gluten-free but also incredibly nutritious, offering a satisfying and flavorful meal without compromising on taste.

The cod, tender and flaky, pairs beautifully with the crisp zucchini and juicy cherry tomatoes, while the homemade parsley pesto adds a rich, herby kick. The combination of fresh parsley, garlic, Parmesan, and pine nuts creates a pesto that’s both fragrant and flavorful, transforming an ordinary dinner into something extraordinary. Plus, the simplicity of cooking everything in a foil packet ensures minimal cleanup and maximum convenience.

Whether you're enjoying it as a light dinner or a hearty lunch, this recipe delivers 365 calories per serving, making it the ideal meal for anyone looking to eat healthy without sacrificing flavor. With its balanced breakdown of protein, healthy fats, and low carbs, it’s a perfect fit for a variety of dietary needs. So, if you’re in the mood for a wholesome and delicious meal, give this cod packet recipe a try tonight!

Ingredients

  •  cherry tomatoes halved
  • 12 ounce filets 
  • cup parsley fresh
  •  garlic clove chopped
  • servings olive oil extra virgin extra-virgin
  • 0.2 cup parmesan grated
  • tablespoon pinenuts 
  • servings salt and pepper 
  • small zucchini thinly sliced

Equipment

  • food processor
  • bowl
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat the oven to 400°F. Meanwhile, start on the pesto.
  2. Add the parsley and garlic to a food processor. Pulse until it is chopped, scrapping down the sides occasionally.
  3. Add in the Parmesan and pine nuts. Pulse twice. Then turn the processor on and slowly drizzle in the 2 1/2 tablespoons of olive oil. Season with salt to taste.
  4. Tear off two 18-x-12-inch pieces of aluminum foil. Fold each in thirds lengthwise, and the reopen. Toss the zucchini slices and tomatoes with a bit of oil and some salt, and then divide between the two packets. Season both pieces of cod with salt and pepper and then place each on top of the vegetables. Spoon a tablespoon of the pesto on to of each.
  5. Bring the long ends of each packet to the middle and fold. Fold up the shorter sides, and crease to make sure nothing will spill out.
  6. Place both pouches on a baking tray. Set the tray in the oven and cook for 15 minutes.
  7. Carefully open the packets and slide all the contents into separate bowls.
  8. Drizzle with a bit more extra-virgin olive oil and serve.

Nutrition Facts

Calories365kcal
Protein39.49%
Fat51.94%
Carbs8.57%

Properties

Glycemic Index
52
Glycemic Load
0.69
Inflammation Score
-10
Nutrition Score
31.603478390238%

Flavonoids

Apigenin
64.65mg
Luteolin
0.35mg
Kaempferol
0.46mg
Myricetin
4.48mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:364.86kcal
18.24%
Fat:21.22g
32.65%
Saturated Fat:3.87g
24.18%
Carbohydrates:7.88g
2.63%
Net Carbohydrates:5.61g
2.04%
Sugar:3.68g
4.09%
Cholesterol:78.81mg
26.27%
Sodium:448.78mg
19.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.3g
72.61%
Vitamin K:507.9µg
483.72%
Selenium:58.91µg
84.16%
Vitamin C:68.17mg
82.64%
Vitamin A:3112.43IU
62.25%
Phosphorus:493.04mg
49.3%
Manganese:0.72mg
35.83%
Potassium:1214.64mg
34.7%
Vitamin B6:0.62mg
31.23%
Vitamin E:4.27mg
28.45%
Vitamin B12:1.65µg
27.46%
Magnesium:102.77mg
25.69%
Vitamin B3:4.78mg
23.91%
Folate:82.84µg
20.71%
Iron:3.64mg
20.21%
Calcium:187.98mg
18.8%
Vitamin B1:0.23mg
15.37%
Vitamin B2:0.25mg
14.77%
Zinc:1.94mg
12.93%
Copper:0.25mg
12.39%
Vitamin D:1.57µg
10.48%
Fiber:2.27g
9.09%
Vitamin B5:0.65mg
6.51%