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Parsley and Cilantro Chimichurri Baked Cod
10 min prep time
10 min cook time
4servings
Recipe by
Emily Weeks, RDN, LD
Photo by
Emily Weeks, RDN, LD
How to Make Parsley and Cilantro Chimichurri Baked Cod
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.
10 min prep time
10 min cook time
4servings
1 cod + 2 tbsp sauce
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Step-By-Step Instructions:
-
Preheat the oven to 400°F.
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Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with 1 tbsp oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145°F, 8–10 minutes.
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Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.
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Add vinegar, lime zest and juice, and 3 tbsp olive oil. Process until smooth and set aside.
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To serve, divide fish between plates and top with chimichurri sauce.
Nutrition facts
4 Servings
-
Serving Size
1 cod + 2 tbsp sauce
- Amount per serving Calories 220
- % Daily value*
-
Total Fat
14g
18%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 50mg 17%
- Sodium 135mg 6%
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Total Carbohydrate
4g
1%
- Dietary Fiber 1g 4%
- Total Sugars 1g
- Added Sugars 0g 0%
- Protein 21g
- Potassium 520mg 11%
Ingredients
cod fillets
4 (4 ounce) fillets
garlic
4 clove
red onion (chopped)
1/2 med
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
1 tsp
fresh lime juice
2 tbsp
olive oil (divided use)
4 tbsp
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Chimchurri Baked Cod