Air Fryer Mediterranean Cod in Parchment Paper

Name: Air Fryer Mediterranean Cod in Parchment Paper (with Herby Israeli Couscous)
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 2 cod fillets ((about 6 oz each) rinsed and patted very dry); 1 small shallot (thinly sliced); 4 garlic cloves (thinly sliced); ⅔ cup cherry tomatoes (halved); ¼ cup kalamata olives (whole and pitted); 1 tbsp capers (drained); 1 lemon (thinly sliced into rounds); 2 tsp extra virgin olive oil; pinch of salt (to taste); ½ cup dry Israeli couscous (also called pearl couscous); pinch of salt; 4 tbsp finely chopped fresh herbs (dill, parsley, and mint work well, but use whatever you have on hand); 1 finely grated garlic clove; ½ lemon, zest & juice; salt (to taste); 2 tbsp crumbled feta; finely chopped fresh dill; lemon (for squeezing)

In this post:

Why You’ll Love It
Key Ingredients
How to Make It
Swaps & Substitutions
Victoria’s Tips
Storage
FAQ
More 30 Under 30 Recipes
The Recipe
More Recipes To Try

I was first introduced to cooking fish in parchment parcels in the heyday of goop.com, maybe 10 or 12 years ago, and it’s been one of my go-to methods ever since.

Recently, I’ve really been on an air fryer kick, so I wanted to see if I could pull off the same method in the air fryer. And I think it might actually work even better than the oven.

This air fryer Mediterranean cod in parchment paper is a super simple weeknight recipe, and the latest addition to my 30 Under 30 series, where I share dinners you can make in under 30 minutes with over 30 grams of protein, minimal fuss, and minimal cleanup.

To make it, all you do is layer cod and a few Mediterranean vegetables in a parchment parcel with olive oil and salt, air fry for about 15 minutes, and pair with whatever side you like. Here, I serve mine with a herby Israeli couscous that cooks while the fish is in the air fryer.

For more simple dinners in my 30 under 30 series:

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Two open parchment parcels of air-fried cod with cherry tomatoes, lemon, and kalamata olives

Why You’ll Love It

High-protein. 42 grams of protein per serving, so you can fuel your body and feel your best.
Done in under 25 minutes. 10 minutes of prep, 12 to 15 minutes to air fry, and it doesn’t get much easier than that.
Almost zero cleanup. With a parchment parcel, there’s no pan to scrub.
All the Mediterranean flavors you love. Cherry tomatoes, garlic, kalamata olives, and capers.
Simple but elevated. Nothing complicated here, but the presentation is restaurant-level. Perfect for impressing a roommate, partner, or friends.

Looking for more easy air fryer dinners? My Air Fryer Fish Taco Bowl with Mango Salsa is one of my favorites for spring or summer.

Bowl of Mediterranean cod with herby israeli couscous, kalamata olives, cherry tomatoes, and feta

Key Ingredients

These little parcels pack a ton of flavor with just a handful of simple ingredients. Here’s what you’ll need:

Cod fillets. Mild, flaky, and sturdy enough to hold up in the parchment without falling apart, it soaks up all the Mediterranean flavors as it steams, but any firm white fish works (halibut, haddock, or thick-cut tilapia).
Cherry tomatoes. Any variety works, and a red and yellow medley is especially pretty in the parcel. They burst as they cook, releasing their juices that mingle with the olive oil and brine.
Kalamata olives. Whole and pitted for a salty pop in every bite.
Capers. Small, salty, and so Mediterranean. They add a sharp pop that ties the tomatoes, olives, and lemon together.
Shallot and garlic. Thinly sliced so they soften completely. They sit right on top of the cod so the fish picks up their aromatics first.
Lemon. Thin slices go on top of each parcel before sealing. They perfume the steam and look beautiful when you crack open the parcel.
Extra virgin olive oil. A little drizzle goes inside each parcel before sealing.

Looking for more Mediterranean-inspired seafood recipes? Try my Mediterranean Poached Fish in Spicy Tomato Sauce with Couscous next.

How to Make It

Although it might look a little complicated, these air fryer fish in parchment paper parcels are actually super easy to put together.

Raw cod fillet topped with shallot, garlic, cherry tomatoes, capers, and kalamata olives on parchment

Prep your parcels
Tear two large squares of parchment paper (about 12 inches across each). Fold each one in half and unfold to leave a seam down the middle. Place a cod fillet on the right side of the seam, then layer on the shallot, garlic, cherry tomatoes, capers, kalamata olives, and lemon slices. Drizzle with olive oil and season with salt.

Two sealed parchment parcels with Mediterranean cod ready for the air fryer

Fold up your parcel
Fold the left side of the parchment over the cod so all the edges meet. Starting at the top left corner, twist and crimp the parchment along the open edges to seal. It doesn’t need to be airtight, just secure enough to hold everything together.

Air fry
Throw both parcels in the air fryer at 380°F for 12 to 15 minutes, until the tomatoes have burst and the fish flakes easily with a fork.

Pot of cooked israeli couscous tossed with fresh dill, parsley, mint, and lemon zest

Make the couscous
While the fish cooks, prepare the Israeli couscous according to the package instructions. Stir in the chopped fresh herbs, grated garlic, lemon zest, and lemon juice. Season with salt to taste.

If you often make dinner for two, my Healthy Air Fryer Meals for Two roundup was made for you.

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Swaps & Substitutions

This recipe is easy to customize. Here are a few swaps and substitutions I recommend.

Swap out the fish. Halibut, haddock, tilapia, and salmon all work. Adjust the cooking time slightly depending on how thick your fillets are (thinner = less time).
Try a different olive. Castelvetrano olives are one of my favorites and make a great swap here.
Switch out the couscous. Regular (smaller) couscous, orzo, quinoa, rice, or cauliflower rice all work.
Try different herbs. Use all dill, parsley alone, basil and parsley, or whatever you have in the fridge.
No air fryer? Use the oven. An oven preheated to 400°F for 12 to 14 minutes works just as well.

Victoria’s Tips

This recipe is pretty hard to mess up but a couple of little tricks make all the difference.

Pat the cod extra dry. The fish will release some of its own water as it cooks, so you want to start with it as dry as possible to avoid excess moisture pooling in the parcel.
Save the parcel juices. They’re one of the best parts. Spoon them over your fish and couscous right before serving.
Don’t crowd the basket. Two parcels max in most basket-style air fryers, since you need to leave room for hot air to circulate.
Time the couscous to land with the fish. Start the couscous right as the parcels go into the air fryer so they finish within a minute of each other.
Use a meat thermometer if you’re nervous. Cod is fully cooked at 145°F at the thickest part.

Close-up of Mediterranean cod with herby israeli couscous, feta, olives, capers, and lemon

Storage

Leftovers keep for about 2 days in the fridge with the cod and couscous in separate containers. Reheat the cod low and slow in a 325°F oven for 5 minutes (high heat dries it out fast) and the couscous in the microwave with a splash of water.

FAQ

Is it safe to use parchment paper in an air fryer?

Yes, as long as you follow two rules: don’t preheat with empty parchment (it can fly up and touch the heating element), and stay under 425°F.

Can I use frozen cod?

Totally. Just make sure it’s fully thawed and patted dry before cooking.

How do I know when the cod is done?

Stick to 12 minutes for thinner fillets and 15 for thicker ones, and you’re almost guaranteed a perfectly cooked piece of fish. If you’re nervous, use a meat thermometer. You’re looking for an internal temperature of 145°F at the thickest part.

Can I cook this in the oven instead?

Totally. It works great in the oven at 400°F for 12 to 14 minutes.