Cod baked in a parchment parcel with veg.

• Cod — 6 oz (1 fillet)
• Zucchini — 3½ oz (½, sliced)
• Green beans — 3 oz (handful)
• Lemon — 2–3 slices
• Dill
• Garlic-infused olive oil — 1 Tbsp
• Sea salt & pepper

1. Heat oven to 400°F (200°C). Pile the veg on parchment, set the cod on top, add oil, lemon, dill and seasoning.
2. Fold into a sealed parcel and bake 14–16 minutes until the cod flakes.
3. Open carefully (hot steam) and serve.

Seal the parchment well; the steam is what cooks the cod, not the oven temperature directly. Cut the parcel open AT the table — the aroma release is the point.

Calories ≈ 345 kcal · Protein 42 g · Carbs 9 g · Fat 16 g · Fiber 3 g

Roast/pan/parchment fish cooked just to flaking; standard technique.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.