Baked cod with parsley and coriander chimichurri

Ingredients

• 4 fillets, about 113 g each (4 oz each)cod fillets
• 4 clovesgarlic
• ½ medium, choppedred onion
• 30 g (1 cup), packedfresh flat-leaf parsley
• 16 g (1 cup), packedfresh coriander leaves
• 1.25 ml (¼ tsp)crushed red pepper flakes
• 0.6 ml (⅛ tsp)black pepper
• 30 ml (2 tbsp)red wine vinegar
• 5 ml (1 tsp) zest, plus 30 ml (2 tbsp) juicelime
• 60 ml (4 tbsp), dividedolive oil

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C (400°F).

2. 2

   Bake the cod

   Arrange the cod fillets on a baking tray lined with baking paper and drizzle with 15 ml (1 tbsp) of the olive oil. Bake for 8–10 minutes, until the fish reaches an internal temperature of 63°C (145°F).

3. 3

   Chop the herbs

   Put the garlic, red onion, parsley, coriander, red pepper flakes and black pepper in a food processor. Pulse until finely chopped.

4. 4

   Finish the sauce

   Add the red wine vinegar, lime zest and juice, and the remaining 45 ml (3 tbsp) olive oil. Process until smooth, then set the chimichurri aside.

5. 5

   Serve the fish

   Divide the cod between plates and spoon the chimichurri over the top.

What is cod with chimichurri?

Chimichurri is a herb-based sauce associated with Argentine and Uruguayan cooking, often served with grilled meat. This version pairs parsley and coriander with vinegar and lime, making a bright, tangy topping for mild baked cod.

The fish cooks quickly in the oven while the sauce is prepared in a food processor. That contrast between tender cod and a punchy, finely chopped herb sauce is what makes the dish work.

Nutrition and macros by portion

The nutrition label shows one serving as written: 220 calories, 21g protein, 4g carbs, 14g fat.

The cod supplies most of the protein, while the olive oil contributes most of the fat; the herbs, onion and lime provide a small amount of carbohydrate. Pair a portion with vegetables and quinoa or another grain to make a more complete plate.

Choosing the fish and herbs

Cod fillets: Choose pieces of similar thickness so they cook at roughly the same rate. Pat them dry before placing them on the lined tray if they are particularly wet.

Fresh herbs: Packed cup measures give the sauce plenty of parsley and coriander. Remove any tough stems, as they can leave the finished mixture coarse.

Getting the chimichurri texture right

Chop first: Pulse the garlic, onion, herbs and seasonings until finely chopped before adding the liquid ingredients. Scrape down the sides of the processor if larger pieces cling to the bowl.

Blend briefly: Process after adding the vinegar, lime and oil just until the mixture is cohesive. Avoid running the machine for too long if you want the sauce to retain some texture.

Checking when the cod is done

Temperature cue: The recipe gives an internal target of 63°C (145°F), checked at the thickest part of a fillet. Start checking at 8 minutes, as thinner pieces may cook sooner.

Visual cue: The flesh should turn opaque and separate into flakes when gently pressed with a fork. If it is still translucent in the middle, return it to the oven briefly and check again.

Timing the meal

Prepare the sauce while the cod bakes; the recipe's short oven time leaves little room for lengthy prep once the fish is cooking. Measure out the lime juice and zest before adding them to the processor.

Serve soon after baking for the best texture. If the fish is ready before the sauce, keep it warm rather than leaving it in the oven, where it can dry out.

What to serve alongside

Quinoa: Coriander and lime quinoa is suggested as a side and echoes the flavours in the sauce. Spoon any extra chimichurri over the grains too.

Vegetables: A simple serving of roasted or steamed vegetables makes a colourful accompaniment. Keep their seasoning straightforward so the herb sauce remains the focus.

Recipe notes & tips

• Keep the fillets in a single layer so they bake evenly.
• Use a thermometer at the thickest point to check the cod's doneness.
• Zest the lime before juicing it.
• Pulse rather than continuously blend the herbs at first to control their texture.
• Taste the chimichurri before serving and adjust its balance with the measured lime and vinegar already in the recipe.

Variations

• Milder sauce: Leave out the crushed red pepper flakes for less heat.
• More citrus: Add extra lime zest to the sauce for a stronger lime aroma.
• Different white fish: Use another mild white fish fillet and check its doneness in the same way.
• Coarser texture: Finely chop the sauce ingredients by hand instead of using a food processor.
• Herb balance: Use a little less coriander and more parsley while keeping the total amount of herbs similar.

Common mistakes to avoid

• Overcooking the cod: Check it from 8 minutes and remove it once it reaches 63°C (145°F).
• Uneven fillets: Arrange pieces of similar thickness together and check thinner ones first.
• Large garlic pieces: Pulse the garlic with the herbs until finely chopped before adding the liquids.
• Overprocessing the sauce: Stop once the ingredients form a cohesive mixture so it does not become overly smooth.
• Forgetting the divided oil: Use 15 ml (1 tbsp) for the fish and reserve 45 ml (3 tbsp) for the chimichurri.

How to store

Refrigerate leftover cod and chimichurri separately in airtight containers and use within 2 days. Reheat the fish gently until hot, or serve it cold; bring the sauce towards room temperature before serving.

Frequently asked questions