Parsley and Cilantro Chimichurri Baked Cod

Parsley and Cilantro Chimichurri Baked Cod
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Recipe Credit: . Photo Credit: Emily Weeks, RDN, LD.
Zesty chimichurri sauce made from parsley, cilantro, vinegar, and lime top the mild cod. This diabetes-friendly protein dish comes together quickly and is easy to make by baking it in the oven.
Try making cilantro lime quinoa for a tasty side starch to pair with it.
  • Servings
    4 Servings
  • Serving size
    1 cod, 2 tbsp sauce
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 cod, 2 tbsp sauce
  • Amount per serving Calories 240

  • Total Fat 15g
    • Saturated Fat 2g
    • Trans Fat 0g
  • Cholesterol 50mg
  • Sodium 85mg
  • Total Carbohydrate 6g
    • Dietary Fiber 1g
    • Total Sugars 1g
    • Added Sugars 0g
  • Protein 21g
  • Potassium 420mg
  • Phosphorus 150mg

Choices/Exchanges: 1 Nonstarchy vegetable, 2 Lean protein, 2 Fat



  • garlic
    4 clove
  • red onion (chopped)
  • fresh flat leaf parsley (packed)
    1 cup
  • fresh cilantro leaves (packed)
    1 cup
  • crushed red pepper flakes
    1/4 tsp
  • black pepper
    1/8 tsp
  • red wine vinegar
    2 tbsp
  • lime (zest and juice from lime needed)
    1 large
  • olive oil (for the chimichurri sauce)
    3 tbsp
  • olive oil (for the fish)
    1 tbsp
  • 4 oz cod filets


  1. Preheat the oven to 400 degrees F.

  2. To serve, divide fish between plates and top with chimichurri sauce.

  3. Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.

  4. Add vinegar, lime zest and juice, and olive oil. Process until smooth and set aside.

  5. Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145 degrees F, 8–10 minutes.