These pesto cod foil packets for easy thanksgiving week dinner are the answer to a busy holiday week: flaky cod fillets, a spoonful of basil pesto, cherry tomatoes and green beans, all sealed in foil and baked until the fish flakes apart. Each packet is its own little steam oven, so the cod stays moist, the pesto turns into a light sauce, and there is barely a dish to wash — 34g of protein per serving, dinner on the table in 30 minutes.
Thanksgiving week is full of heavy cooking, so this is the light night that keeps the week on track. The packets go straight from the oven to the plate, everyone opens their own, and the green beans and tomatoes cook right alongside the fish, so no side dish is needed. It is the kind of dinner that tastes like you tried much harder than you did.
Why you’ll love it
- 34g protein per serving, about 310 calories
- One-pan, no-mess cooking — the foil packet is the pan and the plate
- Flaky cod, basil pesto and cherry tomatoes, ready in 30 minutes total
- A light, high-protein dinner that fits a heavy Thanksgiving week
Ingredients
- 680g (about 1.5 lb) cod fillets, skinless, cut into 4 equal pieces (about 170g each)
- 4 tbsp basil pesto
- 200g cherry tomatoes, halved
- 200g green beans, trimmed and halved
- 1 lemon, thinly sliced
- 2 tbsp olive oil
- 2 garlic cloves, thinly sliced
- 1/2 tsp sea salt
- 1/2 tsp black pepper, freshly ground
- Fresh basil leaves, to serve
Equipment used
- Heavy-duty aluminium foil, for making the sealed packets
- A large rimmed baking sheet, for carrying the packets in and out of the oven
- A sharp knife, for halving the tomatoes and slicing the lemon
- Kitchen tongs, for lifting the hot packets off the tray
Instructions
- Heat the oven to 200°C (400°F). Cut 4 large sheets of heavy-duty foil, about 40 cm each, and lay them on a work surface.
- Divide the green beans between the foil sheets, making a small bed in the centre of each one. Drizzle with the olive oil and season with half the salt and pepper.
- Place a cod fillet on top of the green beans on each sheet. Season the fish with the remaining salt and pepper, then spread 1 tablespoon of pesto over each fillet.
- Scatter the cherry tomatoes and sliced garlic around the fish, and lay 2 lemon slices on top of each fillet.
- Bring the long edges of the foil together above the fish and fold them over twice to seal, then fold the short ends in twice so each packet is tightly closed. Leave a little air inside so the fish can steam.
- Place the packets on the rimmed baking sheet and bake for 18–20 minutes, until the cod flakes easily with a fork and reaches 63°C (145°F) in the centre.
- Let the packets rest for 2 minutes, then open them carefully — the steam is hot — and serve straight from the foil or slide the contents onto plates, scattered with fresh basil.
Tips
- Use thick cod fillets, not thin tail pieces — they stay moist in the foil and will not overcook in 20 minutes.
- Seal the packets tightly. Any gap lets the steam escape and the fish dries out instead of steaming.
- Open the packets at the table. The burst of basil and lemon steam is half the pleasure, and everyone gets their own serving.
- Leftovers keep 2 days in the fridge. Reheat gently in the oven in a fresh foil packet so the fish does not dry out.
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 310 |
| Protein | 34g |
| Carbohydrates | 5g |
| Fat | 15g |
These are estimated macros based on standard ingredient values, not lab-measured results.
More high-protein recipes to try
- High Protein Baked Cod with Lemon and Herbs — 30g Protein
- High Protein Garlic Shrimp Zucchini Noodles — 39g Protein
- High Protein Salmon and Quinoa Bowl — 42g Protein
FAQ
Can I use frozen cod for these foil packets? Yes — thaw it fully in the fridge overnight first and pat it dry. Frozen fish straight into the packet releases too much water and steams instead of baking properly.
Are these pesto cod foil packets for easy thanksgiving week dinner good for meal prep? Yes. Assemble the packets up to a day ahead and keep them in the fridge, then bake straight from cold, adding 2–3 extra minutes. Cooked packets keep 2 days refrigerated.
Can I swap the green beans for another vegetable? Yes. Asparagus, zucchini ribbons or thinly sliced bell pepper all cook in the same time. Avoid root vegetables — they need longer than the fish.
What pesto should I use? Any good basil pesto works — jarred or homemade. A sun-dried tomato pesto is a nice change, and it pairs well with the cherry tomatoes.
Pesto Cod Foil Packets for Easy Thanksgiving Week Dinner
Equipment
- Heavy-duty aluminium foil for making the sealed packets
- A large rimmed baking sheet for carrying the packets in and out of the oven
- A sharp knife for halving the tomatoes and slicing the lemon
- Kitchen Tongs for lifting the hot packets off the tray
Ingredients
- 680 g (about 1.5 lb) cod fillets, skinless, cut into 4 equal pieces (about 170g each)
- 4 tbsp basil pesto
- 200 g cherry tomatoes halved
- 200 g green beans trimmed and halved
- 1 lemon thinly sliced
- 2 tbsp olive oil
- 2 garlic cloves thinly sliced
- 1/2 tsp sea salt
- 1/2 tsp black pepper freshly ground
- Fresh basil leaves to serve
Instructions
- Heat the oven to 200°C (400°F). Cut 4 large sheets of heavy-duty foil, about 40 cm each, and lay them on a work surface.
- Divide the green beans between the foil sheets, making a small bed in the centre of each one. Drizzle with the olive oil and season with half the salt and pepper.
- Place a cod fillet on top of the green beans on each sheet. Season the fish with the remaining salt and pepper, then spread 1 tablespoon of pesto over each fillet.
- Scatter the cherry tomatoes and sliced garlic around the fish, and lay 2 lemon slices on top of each fillet.
- Bring the long edges of the foil together above the fish and fold them over twice to seal, then fold the short ends in twice so each packet is tightly closed. Leave a little air inside so the fish can steam.
- Place the packets on the rimmed baking sheet and bake for 18–20 minutes, until the cod flakes easily with a fork and reaches 63°C (145°F) in the centre.
- Let the packets rest for 2 minutes, then open them carefully — the steam is hot — and serve straight from the foil or slide the contents onto plates, scattered with fresh basil.
Notes
Heavy Duty Aluminum Foil Roll
wide, heavy-duty foil is what makes a sealed packet that steams the cod instead of leaking.
Basil Pesto Sauce Jar
a good jarred basil pesto does all the flavour work in this recipe, so pick one you like.
Rimmed Baking Sheet Half Sheet Pan
a sturdy rimmed sheet pan carries four foil packets in and out of the oven without spills.
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