Citrusy Cod Packets with Zucchini and Quinoa
One of my favorite places to teach cooking is at La Cocina Que Canta (The Kitchen That Sings) at Rancho La Puerta in Tecate, Mexico. Class begins with a walk through the five acre organic garden to gather what we need for our meal. Last January, there were all types of citrus at their peak of ripeness: lemons, kumquats, limes, grapefruit, and four varieties of oranges. Plucking fresh citrus right from the tree before taking it into the kitchen to cook is always a treat for me and my students. I had already planned on teaching how to prepare fish in packets of parchment paper, a brain-healthy cooking technique. Given the abundance of citrus, we decided to include a layer of sliced oranges into the packets, too.
We layered the lemon and orange juice-marinated fish over quinoa and zucchini noodles and topped the fish with blood orange slices and enveloped this all in parchment paper packets to bake in the oven. This method of cooking fish infuses it with the citrus, and as a bonus, each packet is a self-contained entree. Eating right from the paper is fun and means there are no dirty dishes to do.
Thankfully, you don’t need a garden full of citrus to make this recipe. It works beautifully with oranges and lemons from the grocery store. Whenever blood oranges are in season, though, I love to layer them over the fish. The vibrant red hue makes for a pretty presentation and also provides brain-healthy anthocyanin phytonutrients. And many types of fish—black cod, Atlantic cod, orange roughy, or salmon—take well to the technique of steaming in parchment paper. This is a classic French technique that results in extra moist fish with layers of flavor and lots of brain health advantages. Because the fish steams inside the packet as it cooks, it retains its brain-friendly omega-3s and vitamin D.
If you don’t have parchment paper, use aluminum foil. This gives you the added option of checking for doneness because the foil can be opened and resealed. Also, foil is a good option if you are making this dish for the first time or the sizes of your filets vary.
If you’re wary about aluminum, I want to clear something up: Studies over 40 years ago raised concern that aluminum was a causative factor in Alzheimer’s, but that is no longer thought to be true. While it is true that aluminum is a neurotoxin that could accumulate in brain cells if ingested in high enough amounts (as in contaminated drinking water) or not excreted properly (as in those with chronic kidney disease), only insignificant amounts reach the bloodstream from cooking utensils and foil. Of that, even less reaches the brain. I agree with the Alzheimer’s Association’s stand that counts aluminum as one of their top eight myths about Alzheimer’s. Although I don’t use aluminum pots and pans in my kitchen (I prefer stainless steel, cast iron, and ceramic nonstick pans), I do use aluminum foil at times.
For the small amount of effort it takes to fold and pleat the parchment into packets, you’ll be rewarded with a dramatic presentation. Not to mention, learning to transform a piece of paper into an envelope is good for the brain. Whenever we learn a new skill we build neuroplasticity, or more complex connections between nerve cells in the brain.
Prep Time | 10 minutes |
Cook Time | 15 minutes |
Servings |
people
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- 4 4-ounce pieces boneless, skin-on cod filets about 1-inch thick
- ½ cup fresh orange juice plus 2 tablespoons zest
- ⅓ cup fresh lemon juice plus 2 tablespoons zest
- 1 teaspoon kosher salt divided, plus more to taste
- 1 ¾ cups water
- 1 cup quinoa rinsed
- 1 medium zucchini spiralized, about 3 cups
- 3 tablespoons extra virgin olive oil plus more for coating the paper
- 2 medium garlic cloves thinly sliced
- ¼ teaspoon freshly ground black pepper
- 2 blood oranges very thinly sliced into half-moons
- Flaky salt to finish
- Cilantro leaves optional
Ingredients
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- Preheat your oven to 400ºF.
- Place the cod in a 1-quart-size rimmed baking dish and pour the juices over them. Flip the fish over a few times so that the pieces are coated with the marinade, then place skin-side down. Sprinkle with ½ teaspoon of the salt, cover, and place in the fridge for at least 20 minutes and up to 1 hour.
- While the cod marinates, cook the quinoa. Combine the water and quinoa in a medium saucepan with a tight-fitting lid and bring to a boil. Reduce the heat to a low simmer and cook for 15 minutes. Remove the pot from the heat, covered, and let it sit for 10 more minutes. Fluff with a fork when ready to use.
- Meanwhile, place the zucchini in a medium bowl with the orange and lemon zests, oil, garlic, pepper, and the remaining ½ teaspoon salt. Toss well to coat and set aside.
- To assemble the packets, lay out four 10-by-14-inch pieces of parchment paper. Fold each sheet in half, forming a 7-by-10-inch rectangle. Use scissors to cut out a half-moon as big as the paper allows. Unfold the half moon of paper into a circle. Brush one half with olive oil, and divide the quinoa, vegetables, and fish pieces (skin-side down) between the four oiled halves. Top each piece of cod with 3 to 4 blood orange slices. Drizzle a few spoonfuls of marinade over the fish.
- To seal the packets, fold the top half of parchment over the fish and align the edges. Starting at one corner, fold over about ½-inch of the edge 3 times, pressing down to make a crisp crease after each fold. Continue to work your way around the edge of the packet, making overlapping, pleat-like folds, always pressing firmly and creasing the edge so the folds hold. When you get to the end of the paper, twist it into a tail to prevent the liquid from seeping out. If necessary, make a second fold wherever there doesn’t appear to be a tight seal. When finished, your packet will look like a large calzone.
- Place the packets on a rimmed baking sheet. Bake for 15 minutes. The paper will darken and puff up as the packet fills with steam. Cooking time will depend on the thickness of your fish; allow a few more minutes if your filets are more than 1-inch thick.
- To serve, transfer the packets to a plate. Using scissors or a sharp knife, slit open the lids of the packets and fold the paper back. Sprinkle with flaky salt and top with cilantro leaves, if using.
P.S. You can assemble the packets up to 4 hours in advance. Refrigerate on the rimmed baking sheet and bring to room temperature before baking.
Serve as is, or with a dollop of Cilantro Chutney or Creamy Red Pepper Sauce on top.
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