Whole foods mediterranean salmon in parchment cooking instructions

Q: How long do you cook pre cooked salmon in the oven?

We know youre hungry, but slow down –– reheating salmon (or anything, really) takes time. Preheat the oven to 300 degrees and plan to leave the fillet for about 15 minutes. The lower and slower its cooked, the juicer and tastier it will remain.

Fish in packets is an easy, mess-free dinner recipe! This Mediterranean inspired cod in parchment is ready in 20 minutes from start to finish and the perfect option for a dinner party or dinner for two with leftovers!

Table of Contents Show

How to make fish in parchment
The best fish for fish in parchment
Can I use frozen fish?
What to eat with fish in parchment
Tips for success
Other easy fish recipes
Should I cook salmon on foil or parchment paper?
How long do you cook pre cooked salmon in the oven?
How do you cook pre packaged salmon?
How do you prepare ready to eat salmon in the oven?

Fish recipes are the ultimate fast food. Because it cooks in minutes and you can easily use fresh or frozen fish, it’s a simple but impressive way to get dinner on the table.

This cod recipe combines easy-to-prep vegetables, fresh herbs, and olives for a tangy, Mediterranean flair.

The Mediterranean Diet continues to top the list of one of the healthiest diets around. Thankfully, it’s an easy one to master and the flavors are delicious. Try my Mediterranean Chickpea Pasta Salad and Smoky Chickpeas & Spinach dishes for a taste.

Both of those are fast vegetarian meals but fish is a fitting protein option too.

How to make fish in parchment

Cooking fish in parchment or foil packets is an easy, no-mess way to bake fish. The process seals in moisture so it works well for almost any kind of fish.

Add flavorful ingredients to a bowl. I’m using fresh grape tomatoes, olives, fresh parsley, lemon, and garlic.

Lemon juice acts as a marinade along with the garlic and extra virgin olive oil. Crushed red pepper flakes would be another good addition if you have some in the pantry.

Pat the fish fillets dry and season with salt and pepper on both sides. Though there’s lots of flavor in the vegetable mixture, the fish is bland on its own and will benefit from a generous sprinkle of salt and pepper.

Seal the packets. To do this, you’ll need 4 long pieces of parchment paper. (See the photo below)

Simply add the fish to the packet along with the vegetables. I prefer adding the vegetables on top of the fish so the flavors cook into the fish. It also adds more color.

Bake the fish packets on a sheet pan in a preheated 375-degree oven.

The best fish for fish in parchment

I like to go with cod, sole, or salmon. If you use sole, keep in mind that it’s typically cut into thinner fillets – it’s less dense compared to cod. So, you might need to adjust the cooking time down a few minutes.

Halibut would also work as it’s a much drier fish and could benefit from the moist baking environment.

Can I use frozen fish?

Yes. Frozen fish would work great here. I recommend thawing it first. If you don’t thaw the fish you’ll likely need more bake time. And you might find that the packets collect more water resulting in a less-flavorful final result. I haven’t tried it.

Thaw it if you have the time.

TIP: To thaw frozen fish. Keep it in the original packaging. Allow it to thaw overnight in the refrigerator. Let it sit submerged under cool water that you change every 20-30 minutes until the fish is thawed.

What to eat with fish in parchment

Because this recipe is only fish and vegetables, you’ll need a little more to make this a filling meal. Or at least I did!

Try pairing this cod with a side of lemon roasted potatoes, quinoa, or rice.

You can also try an extra side of vegetables like these Almond Green Beans.

Tips for success

Because the fish will essentially steam in the parchment paper, keep in mind that it will keep cooking when you remove it from the oven. To avoid overcooking, open the packets to allow the steam to escape or serve it right away.
Tear off plenty of parchment – 12-16 inches per packet. You’ll want to leave plenty of space to roll the paper for a tight seal.
Place the fish skin side down on the parchment paper. This will yield the most flavor absorption.

Now that you have this one down, you might be interested in more dishes to make your weeknight dinners a breeze.

Other easy fish recipes

Southern-Style Air Fryer Fried Fish

Mediterranean Salmon Orzo Salad

Sheet Pan Miso Salmon & Broccoli

Bourbon Peach Glazed Salmon

Maple Miso Glazed Black Cod

Honey Garlic Sablefish with Broccoli

Mediterranean style fish in parchment is a healthy dinner recipe that's keto, whole 30, and paleo-friendly. Made with lemon, tomatoes, and olives, this simple recipe is ready in just 20 minutes!

Prep Time5 mins

Cook Time15 mins

Total Time20 mins

Course: Entree

Cuisine: American, Mediterranean

Keyword: fish in foil, fish packet

Servings: 4 people

Calories: 153kcal

1 lb cod fillets, or other white fish (4 fillets)
2 cups halved grape tomatoes
¼ cup sliced olives
zest of one lemon
2 tbsp fresh lemon juice
2 cloves garlic, minced
1 tbsp extra virgin olive oil
coarse salt and pepper to taste

Preheat oven to 375 degrees.
Prep the parchment: Tear off 4 sheets of parchment paper – about 14-inches each. You will think the pieces are larger than you need. Keep at it.
Toss the tomatoes, olives, lemon juice and zest, salt, and pepper in a medium mixing bowl. Set aside.
Place the cod on a plate or cutting board. Pat dry with paper towels (or a clean cloth towel). Rub olive oil into the fish and season both sides with salt and pepper.
Place one fillet (skin side down) and 1/4 of the vegetables on each piece of parchment. Seal the packets by rolling the parchment as shown in the photo. Bake in the preheated oven until done – about 15 min and let sit. Serve with extra lemon juice over rice or potatoes, if desired.

Tips for success

Because the fish will essentially steam in the parchment paper, keep in mind that it will keep cooking when you remove it from the oven. To avoid overcooking, open the packets to allow the steam to escape or serve it right away.
Tear off plenty of parchment. You’ll want to leave plenty of space to roll the paper for a tight seal.
Place the fish skin side down on the parchment paper. This will allow the post flavor absorption.

Should I cook salmon on foil or parchment paper?

Place fish skin side down on a foil-lined baking sheet. Season with salt and pepper and brush with olive oil. Bake fish until just cooked through, about 8 to 10 minutes. (Thicker center-cut fillets will take longer, while thinner fillets cut from the tail section will cook faster.)

How long do you cook pre cooked salmon in the oven?

We know you're hungry, but slow down –– reheating salmon (or anything, really) takes time. Preheat the oven to 300 degrees and plan to leave the fillet for about 15 minutes. The lower and slower it's cooked, the juicer and tastier it will remain.

How do you cook pre packaged salmon?

How to Bake Salmon from Frozen.

Preheat the oven. Position an oven rack in center of the oven and preheat to 450 degrees F. ... .

Rinse the salmon fillets under cool water. Do this to remove any ice that's formed on the outside. ... .

Bake for 8 minutes, then season. ... .

The salmon's done when it's opaque throughout..

How do you prepare ready to eat salmon in the oven?

Preheat the oven to 450 degrees F. Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes.