Cod Caponata Parcels Recipe

BySophie Carsel
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Introduction

Cod caponata parcels offer a delicious and healthy way to enjoy flaky fish paired with a flavorful, vegetable-packed Sicilian-style caponata. Wrapped in foil and baked, this dish is easy to prepare and perfect for a weeknight dinner or special occasion.

A white plate lined with crumpled white parchment paper holds a meal with three main parts: in the center is a thick, soft white piece of cooked fish sprinkled with black pepper; beneath it is a colorful mix of diced cooked vegetables including red, green, and orange pieces in a chunky tomato sauce, garnished with fresh green basil leaves; to the right of the fish are five small boiled baby potatoes with their skins on, some seasoned with black pepper and a single basil leaf. A silver fork lies partially on the plate to the left, and a knife with a light brown handle rests to the right of the plate, both showing traces of the meal. Above the plate is a small white bowl with bright green basil leaves and a clear glass of water with a lemon slice. The whole scene sits on a white marbled textured surface with a neatly folded light blue cloth napkin under the fork. photo taken with an iphone --ar 4:5 --v 7

Ingredients

  • 3 tbsp olive oil
  • 2 shallots, finely diced
  • 2 garlic cloves, finely sliced
  • 1 aubergine, diced into small chunks
  • 1 courgette, diced into small chunks
  • 1 x 400g can chopped tomato
  • 1 tbsp capers, drained
  • 1/2 tsp red wine vinegar
  • 1/2 tsp sugar
  • Handful of fresh basil leaves, torn
  • 10 green olives, halved
  • 500g cod loin, or any firm fish fillets, cut into 4 pieces
  • Steamed new potatoes and greens, to serve

Instructions

  1. Step 1: Add the olive oil to a saucepan. Stir in the shallots with a pinch of salt and cook for 3-4 minutes until soft. Add the garlic and cook briefly.
  2. Step 2: Add the diced aubergine and courgette to the pan. Cook for 2-3 minutes, then stir in the chopped tomatoes, capers, red wine vinegar, and sugar. Season well with salt and pepper, bring to a simmer, and cook for 10 minutes until the vegetables are soft.
  3. Step 3: Remove the pan from heat and stir through the torn basil leaves and halved green olives. Leave the caponata to cool slightly.
  4. Step 4: Preheat the oven to 200°C (180°C fan) or set an air fryer to 170°C. Prepare four 35x30cm sheets of tin foil on your work surface.
  5. Step 5: Divide the caponata evenly among the foil sheets, placing it in the center of each. Top each with a piece of cod. Season the fish with salt, pepper, and a drizzle of olive oil.
  6. Step 6: Wrap each foil sheet securely around the filling to form parcels. Place the parcels on a baking tray.
  7. Step 7: Cook in the oven for 20-25 minutes or in the air fryer for 18-20 minutes, until the cod is cooked through and flakes easily with a fork.
  8. Step 8: Serve the parcels hot with steamed new potatoes and greens on the side.

Tips & Variations

  • For extra flavor, add a pinch of chili flakes to the caponata while cooking.
  • You can substitute cod with other firm white fish fillets like haddock or pollock.
  • Using fresh tomatoes instead of canned will give a fresher taste, especially in summer.
  • Try adding pine nuts or raisins to the caponata for a traditional Sicilian twist.

Storage

Place wrapped parcels in a labeled freezer bag and freeze flat or store in the fridge. To reheat, thaw overnight in the fridge if frozen. Cook the parcels as directed in the instructions until the fish is thoroughly heated. Leftovers can be kept in the fridge for up to 2 days.

How to Serve

A dish on a round white plate lined with crinkled parchment paper shows a center layer of diced cooked vegetables in red, orange, yellow, and green colors, topped by a thick, white piece of flaky fish seasoned with black pepper. On the right side of the plate, there are four small, round cooked potatoes with a light yellow-brown skin, garnished with green basil leaves scattered on and around the food. A silver fork rests on the left side of the plate, partially inserted into the vegetables. The plate sits on a light blue cloth napkin placed on a white marbled surface. Above the plate, a small white bowl with green basil leaves and a glass of water with a lemon slice are visible. A knife with a yellow handle and some red sauce sits to the right of the plate. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare the caponata ahead of time?

Yes, the caponata can be made a day in advance and stored in the fridge. This allows the flavors to develop even more before assembling the parcels.

What if I don’t have tin foil?

While tin foil helps keep the parcels moist and cooks the fish evenly, you can use parchment paper for a similar effect. Just make sure to seal the parcels tightly to trap steam.

Print
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Cod Caponata Parcels Recipe

★★★★★

4.9 from 98 reviews
  • Author: Sophie
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Diet: Low Fat
Print Recipe

Description

Delicious cod caponata parcels combine tender cod fillets with a rich, flavorful Sicilian caponata made from aubergine, courgette, tomatoes, capers, olives, and fresh basil. Cooked in foil parcels in the oven or air fryer, this dish is perfect for a light yet satisfying meal, served alongside steamed new potatoes and greens.

Ingredients

Scale

Vegetables & Herbs

  • 1 aubergine, diced into small chunks
  • 1 courgette, diced into small chunks
  • 2 shallots, finely diced
  • 2 garlic cloves, finely sliced
  • Handful of fresh basil leaves, torn
  • 10 green olives, halved

Caponata Sauce

  • 3 tbsp olive oil
  • 1 x 400g can chopped tomato
  • 1 tbsp capers, drained
  • 1/2 tsp red wine vinegar
  • 1/2 tsp sugar
  • Salt and freshly ground black pepper, to taste

Fish & Accompaniments

  • 500g cod loin, or any firm fish fillets, cut into 4 pieces
  • Steamed new potatoes & greens, to serve

Instructions

  1. Sauté shallots and garlic: Heat 3 tablespoons of olive oil in a saucepan. Add the finely diced shallots with a pinch of salt and cook over medium heat for 3-4 minutes until soft. Stir in the sliced garlic and cook briefly until aromatic.
  2. Cook vegetables: Add the diced aubergine and courgette to the saucepan. Cook for 2-3 minutes to soften slightly, stirring regularly.
  3. Make caponata sauce: Stir in the canned chopped tomatoes, drained capers, red wine vinegar, and sugar. Season well with salt and pepper. Bring the mixture to a simmer and cook gently for 10 minutes until the vegetables are tender and flavors meld.
  4. Add basil and olives, then cool: Remove the sauce from heat. Stir through the torn fresh basil leaves and halved green olives, then set aside to cool completely.
  5. Preheat oven or air fryer: Preheat the oven to 200°C (180°C fan/gas mark 6) or an air fryer to 170°C.
  6. Assemble parcels: Lay out four rectangles of tin foil, approximately 35×30 cm each. Divide the cooled caponata evenly, placing it in the center of each foil piece. Top each with a piece of cod. Season the fish with salt and pepper and drizzle lightly with olive oil.
  7. Seal parcels: Fold the foil securely around the fish and vegetables to create sealed parcels, preventing steam from escaping during cooking.
  8. Cook parcels: Place the parcels on a baking tray and cook in the preheated oven for 20-25 minutes, or if using an air fryer, cook for 18-20 minutes. The cod should be opaque and cooked through.
  9. Serve: Carefully open the parcels and serve the cod caponata immediately with steamed new potatoes and seasonal greens for a wholesome meal.
  10. Storage instructions: To freeze or refrigerate, place the wrapped parcels into a labeled freezer bag and freeze flat, or store in the fridge. Defrost overnight in the fridge if frozen before cooking as directed.

Notes

  • You can substitute cod with any firm white fish such as haddock or pollock.
  • Ensure the caponata sauce is completely cooled before assembling parcels to avoid overcooking the fish.
  • If you don’t have tin foil, use parchment paper and then foil to seal parcels tightly.
  • Serve with your favorite steamed or roasted vegetables for added nutrition.
  • For a gluten-free meal, confirm that all condiments and canned tomatoes are gluten-free certified.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean

Keywords: cod parcels, caponata, baked fish, Mediterranean recipe, healthy fish dish, cod with vegetables

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