Instructions

1. Preheat the oven to 450 degrees Fahrenheit. High cooking temperatures create enough steam inside the parchment to fully cook the cod without drying it out.

2. Lie your cod flesh-side down on a clean cutting board. Hold a sharp knife in one hand and your free hand on top of the fish to hold it steady. Press the knife into the fish where the skin meets the flesh, and slide the knife back and forth to cut the skin loose.

3. Tear a 12-inch-long section of parchment paper from the roll and lay it on the counter. Fold the parchment in half vertically. This gives you a visual guideline to arrange your ingredients, to keep them even and secure inside the pouch.

4. Spray the lower half of the parchment paper with cooking spray and spread 1 cup of mixed vegetables over the parchment. Set the fish filet on top of the vegetables and season with salt and pepper. Any type of vegetables will do, although thin vegetables such as strips of bell pepper, onion and green beans are powerful enough to flavor the mild cod fillet without being raw once the fish is cooked through.

5. Fold the top half of the parchment down over the fish, and fold each open edge over three times, to secure the pouch and lock the food inside. Set the pouch in a shallow glass baking dish.

6. Place the pan in a preheated oven and allow the fish to bake for 5 to 8 minutes, or until the parchment pouch is puffed and slightly brown. Remove the pan from the oven and slice open the top of the pouch. Transfer the cod and vegetables to a serving plate.