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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.
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:
- To serve, divide fish between plates and top with chimichurri sauce.
- 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.
- Add vinegar, lime zest and juice, and olive oil. Process until smooth and set aside.
- Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.
- Preheat the oven to 400 degrees F.
Nutrition facts
4 Servings
-
Serving Size
1 cod, 2 tbsp sauce
- Amount per serving Calories 240
-
Total Fat
15g
- Saturated Fat 2g
- Trans Fats 0g
- Cholesterol 50mg
- Sodium 85mg
-
Total Carbohydrate
6g
- Dietary Fiber 1g
- Total Sugars 1g
- Added Sugars 0g
- Protein 21g
- Potassium 420mg
- Phosphorous 150mg
Ingredients
garlic
4 clove
red onion (chopped)
12
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
4
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