Cod foil parcels with green pesto and tomatoes in the air fryer
Butter-soft cod steamed in foil with cherry tomatoes, green pesto and a splash of white wine. A fresh, aromatic starter ready in under half an hour.
Equipment
- 1 Air fryer
- 4 Stykker stanniol
- 1 Cutting board
- 1 Knife
- 1 Small bowl For the tomato mixture
Ingredients
Fish parcel
- 400 g cod fillet Ideally of even thickness
1 tsp salt- 0.5 tsp pepper Freshly ground
- 1 tbsp lemon juice
Base and topping
- 200 g cherry tomatoes Halved
- 1 clove garlic Finely chopped
- 2 tbsp olive oil
- 1 tsp dried oregano
- 4 tbsp green pesto 1 tbsp per parcel
- 50 ml white wine Dry, e.g. Sauvignon Blanc
- 1 tbsp fresh basil leaves For garnish
Instructions
Preparation
- Rinse the 400 g cod fillet and pat dry with kitchen paper. Cut into 4 equal pieces.
- Season the fish with 1 tsp salt and 0.5 tsp pepper. Drizzle the 1 tbsp lemon juice over the top.
- Cut 4 large pieces of foil for the parcels, big enough to seal tightly around the fish with room for steam.
- Halve the 200 g cherry tomatoes and finely chop the 1 clove garlic. Mix in a small bowl with 2 tbsp olive oil and 1 tsp dried oregano.
Assemble the parcels
- Divide the tomato mixture between the bases of the 4 pieces of foil.
- Place the pieces of fish on top of the tomatoes.
- Top each parcel with 1 tbsp of the 4 tbsp green pesto, so the pesto covers the fish.
- Pour the 50 ml white wine evenly over the 4 parcels — roughly 12 ml per parcel.
- Seal the parcels tightly by gathering the foil at the top and folding the edges together, so the liquid doesn't seep out during cooking.
Cooking in the air fryer
- Preheat the air fryer to 180 °C.
- Place the parcels in the air fryer basket in a single layer and cook for 12-14 minutes, until the fish is cooked through and flakes easily with a fork.
- Remove the parcels and let them rest unopened for 2 minutes, so the steam finishes the cooking.
Serving
- Open the parcels carefully with a knife — watch out for the hot steam from the white wine.
- Sprinkle with the 1 tbsp fresh basil leaves and serve straight away in the parcel or plated up.
Notes
Tips for a perfect result:
Choose cod fillets of even thickness so they finish cooking at the same time. Thick pieces (3-4 cm) need the full 14 minutes, while thinner pieces are often done in 10-12 minutes. The fish is ready when it flakes easily with a fork and is opaque all the way through. Variation:
Swap the cod for salmon, wolffish or haddock. Red pesto or a homemade lemon pesto gives the dish a completely different flavour profile. Add black olives or capers to the base for a Mediterranean twist. Serving:
Serve as a starter just as it is, or turn it into a light main course with boiled potatoes, toasted bread to soak up the sauce, or a simple rocket salad with lemon. Foil tip:
Seal the parcels thoroughly — leaky parcels give you dry fish because the steam escapes. Test by turning the parcel over and checking for drips.
Choose cod fillets of even thickness so they finish cooking at the same time. Thick pieces (3-4 cm) need the full 14 minutes, while thinner pieces are often done in 10-12 minutes. The fish is ready when it flakes easily with a fork and is opaque all the way through. Variation:
Swap the cod for salmon, wolffish or haddock. Red pesto or a homemade lemon pesto gives the dish a completely different flavour profile. Add black olives or capers to the base for a Mediterranean twist. Serving:
Serve as a starter just as it is, or turn it into a light main course with boiled potatoes, toasted bread to soak up the sauce, or a simple rocket salad with lemon. Foil tip:
Seal the parcels thoroughly — leaky parcels give you dry fish because the steam escapes. Test by turning the parcel over and checking for drips.
Nutrition
Calories: 230kcalCarbohydrates: 4gProtein: 26gFat: 13gSaturated fat: 3gPolyunsaturated fat: 2gMonounsaturated fat: 7gCholesterol: 55mgSodium: 650mgPotassium: 500mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 12mgCalcium: 60mgIron: 1mgNet carbohydrates: 3g
