Thai Fish Parcels

You love to cook, but could do without the mess? Then give the easy, no-mess Thai Fish Parcels a try.

Estimated reading time: 4 minutes

Yummy Thai Fish Parcels

When I suggest to increase their fish consumption, most of my clients wrinkle their nose.

The three most common relies are:

  1. I don’t like fish unless it is fried.
  2. Fish, a few times a month is ok, but not a week.
  3. I like salmon, but it’s so expensive.

As you can tell, encouraging people to eat more fish can become a real challenge.

But, this doesn’t mean I give up.

No, the secret is to introduce different fish recipes people are willing to try.

The Thai Fish Parcels are among their favorites.

And, when they find out that cod, the fish used in the fish parcels, is lower in calories, they come on board.

But more about the macro nutrients in a minute.

As for cost, cod is significantly cheaper than salmon (see notes in recipe).

I get mine at Misfits Market. (Note: this is not an affiliate link)

Another objection about eating more fish comes from miss-information.

Specifically about mercury levels in fish.

The good news is, cod is on the FDA/EPA’sBest Choices” List. Meaning, an adult can consume two to three 4-ounce servings a week without putting their health at risk.

Quick and Easy

If you know how to build a sandwich, you can make a Thai fish parcel. The process is the same. But, instead of using bread, you use wax paper as your base. Next, start stacking the other ingredient as instructed.

Honestly, I hate cleaning skillets after cooking fish.

This recipe takes care of this—no more messy skillet, and grease splatters.

For added convenience, and just to be save, I line my cookie sheet with aluminum foil. This prevents possible leakage of the parcels to get on the cookie sheet. Hence, less mess means easier cleanup when you wash your dishes.

Why Cod in Thai Fish Parcels

Well, I can’t get into all the pros why using cod over other fish, like salmon, but will highlight a few.

  • Cod is a healthy fish option for a weight loss diet, low fat diet, and low cholesterol diet.
  • Compared to salmon, cod has almost 1/2 the calories.
  • Cod is only slightly lower in protein than salmon, 15.1 vs. 16.8, respectively.
  • As for saturated fat, three (3) ounces of salmon has 5.39g of fat, while cod has only 0.57g of fat.
  • Similarly, cod has only 43mg of cholesterol, while salmon has 55mg of cholesterol.

Note: all values are based on 3 ounces of raw Atlantic cod and Atlantic salmon.

Inforgrahic of Macro Nutrients of cod fish in Thai Fish Parcels

Cooking Skills Level: Beginner

A no-fuss recipe for people who shun—avoid deliberately and especially habitually, the kitchen. More specifically, any kind of cooking.

And, yes, you know who you are.

But now, with this simple Thai Fish Parcel recipe, you will have a hard time coming up with more excuses.

So, why not impress someone —like your sweetheart—with your newly acquired culinary skills.

Trust me, you will be glad you did.

PS.: Don’t know how to cook rice? No problem. This time around you can use parboiled or instant rice. At least, until I put up a post about”How to cook rice.”

Thai Fish Parcels

Four Pillars of Health

Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins

Course Complete Meal, Main Course
Cuisine Healthy Eating, Weight Loss

Servings 4 Servings
Calories 474 kcal


  • Baking paper, wax paper
  • Cookie sheet
  • Small bowl
  • Spoon



  • 7 oz. spinach (200g)
  • 1 yellow pepper, cut into strips
  • 4 cod fillets approx. 12 oz. (360 g) in total weight
  • 2 garlic cloves, crushed
  • 1 inch root ginger, peeled and grated (between 2 ½ to 3 cm)
  • 2 limes – 1 juiced, 1 cut into wedges
  • 1 tbsp. olive oil
  • 8.5 oz. long-grain rice (240 g)
  • 1 bunch cilantro (coriander), leaves chopped
  • salt & pepper



  • Preheat the oven to 400°F (200°C).
  • Cut four (4) large pieces of baking paper.
  • Divide the spinach and yellow pepper equally between the 4 pieces of baking paper.
  • Place the cod fillets on top of the vegetables.
  • In a small bowl, combine the garlic, ginger, lime juice and olive oil and season with salt and pepper.
  • Pour the marinade equally over each of the fish fillets and spread over fillets.
  • Carefully fold each baking paper parcel tightly and place them on a baking tray.
  • Place the tray in the oven and bake the parcels for 30 minutes, or until the fish is cooked thoroughly.
  • While the fish parcels are baking, cook the rice according to instructions on packaging.
  • Serve the fish parcels alongside the cooked rice, garnished with cilantro and lime wedges.


Thai Fish Parcels by margitwillems













Estimated Cost in US 💲: 

The estimated total cost is $16.00, or about $4.00 per serving.

Cost Disclaimer:

  • Affordability Factor: The total cost of the Thai Fish Parcels is based on regular, non-organic foods, except for spinach and yellow bell pepper.
  • Availability Factor: Cost is based on frozen fish fillets. If you opt for premium quality fresh fish, the total cost will be higher.
  • Price Factor: All ingredient price values are based on current prices (9/2/2021) at grocery stores in Sherman, Texas. Actual prices may be different in your area.

Keyword dairy-free, gluten-free, high protein


Thai Fish Parcels certainly add a twist to preparing fish. Plus, they are a low calorie, low fat, and low cholesterol fish alternative for healthy eating and weight loss diets.

If you tried it, and liked it, why not share it friend and family, or leave a comment below.

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