Fish en papillote (cod in parchment paper) with arugula pepita sauce is a fresh, flavorful low-carb dinner recipe! This easy meal is paleo, whole30, keto, and so quick and easy to prepare!

Fish en Papillote (fish in parchment paper) with Arugula-Pepita Sauce - a clean, healthy paleo whole30 keto dinner recipe | TheRoastedRoot.net

It’s the return of fish en papillote!  

If you’ve been around a hot minute, you’re familiar with my Mediterranean Salmon in Parchment Paper, Lemon Dill Cod in Parchment Paper with Capers, Citrus Ginger Turmeric Salmon in Parchment Paper, or my Pesto Salmon in Parchment Paper.

If you’re new here, the main bullet point is: fish and seafood in parchment paper a winning meal makes!

It literally takes minutes to put together and results in the most flavorful, perfectly cooked fish. 

Fish en Papillote (fish in parchment paper) with Arugula-Pepita Sauce - a clean, healthy paleo whole30 keto dinner recipe | TheRoastedRoot.net

For this rendition, we’re going with cod with a fresh n funky sauce made with basil, arugula, avocado, coconut aminos, and roasted pumpkin seeds (pepitas). Does it sound strange? It’s basically pesto without the parmesan and garlic…plus the coconut aminos. 

The sauce is sex. Just trust me on this one!

Let’s make it!

How to Make Cod in Parchment Paper:

Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.

Begin by preparing the sauce. To do so, add all ingredients to a food processor or blender and blend until desired texture is reached…I make mine pretty smooth.

Lay the cod fillet on the parchment paper. Sprinkle with sea salt, spoon on a generous amount of sauce, and smooth it over the fillet until the whole thing is well-coated.

How to make fish en papillote

Fold the parchment paper over the cod, creating a packet. If needed, use twine to tie the ends together so that the packet remains closed. I’ve found the packet stays nice and snug as long as I crease the paper like a gift.

Bake in the preheated oven 20 to 30 minutes, until cooked through.

Serve with your favorite side dishes and an extra drizzle of sauce!

Fish en Papillote (fish in parchment paper) with Arugula-Pepita Sauce - a clean, healthy paleo whole30 keto dinner recipe | TheRoastedRoot.net

Recipe Adaptations:

  • If you have the time, marinate the fish in the sauce for 15 minutes to 8 hours ahead of time.
  • Use your favorite fish! Tilapia, salmon, and/or halibut work great.
  • Running low on time? Swap the sauce for your favorite store-bought or homemade pesto sauce.
  • Use arugula only or basil only for the sauce
  • Substitute regular liquid aminos or tamari for the coconut aminos
  • Add 1 clove of garlic to the sauce if you don’t follow a Low-FODMAP diet.

Fish en Papillote (fish in parchment paper) with Arugula-Pepita Sauce - a clean, healthy paleo whole30 keto dinner recipe | TheRoastedRoot.net

Serving Suggestions:

 

Enjoy!

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this Fish en Papillote, please feel free to share a photo and tag @The.Roasted.Root on Instagram!

Fish en Papillote (fish in parchment paper) with Arugula-Pepita Sauce - a clean, healthy paleo whole30 keto dinner recipe | TheRoastedRoot.net

Fish en Papillote with Arugula Pepita Sauce

5 from 1 vote
Cod cooked in parchment paper with arugula pumpkin seed sauce
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 people

Ingredients

  • 1 1/2 lbs cod or fish of choice

Arugula Pepita Sauce:

Instructions

  • Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
  • Add all ingredients to a food processor or blender and blend until desired texture is reached...I make mine pretty smooth.
  • Lay the cod fillet on the parchment paper. Sprinkle with sea salt, spoon on a generous amount of sauce, and smooth it over the fillet until the whole thing is well-coated.
  • Fold the parchment paper over the cod, creating a packet. If needed, use twine to tie the ends together so that the packet remains closed.
  • Bake in the preheated oven 20 to 30 minutes, until cooked through. Serve with your favorite side dishes and an extra drizzle of sauce!

Nutrition

Serving: 1of 4 · Calories: 472kcal · Carbohydrates: 21g · Protein: 45g · Fat: 21g · Fiber: 4g · Sugar: 5g
Author: Julia
Course: Main Dishes
Cuisine: American
Keyword: cod, fish, gluten free, keto, low-carb, low-fodmap, paleo, whole30
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!
Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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