Salsa-baked cod with parsley

Discover a simple and flavorful dish with our Salsa-Baked Cod recipe. Featuring tender cod fillets baked in zesty salsa and garnished with fresh parsley, this low-carb, protein-packed meal is perfect for busy weeknights. Ready in just minutes, it’s a delicious way to enjoy heart-healthy seafood with a spicy twist. Seasoned to perfection with a dash of salt and pepper, this recipe combines vibrant flavors for a mouthwatering dining experience.

  • 02 Mar 2025
  • Cook time 30 min
  • Prep time 5 min
  • 4 Servings
  • 5 Ingredients

Salsa-baked cod with parsley

Salsa-baked cod with parsley is a simple yet flavorful dish that's perfect for a weeknight dinner or a special occasion. This recipe combines the mild, tender flavor of cod with the zesty tang of salsa, finished with a fresh sprinkle of parsley. It's easy to prepare and requires minimal ingredients, making it a go-to option for both novice and experienced cooks.

Ingredients:

24 oz cod
680g
2 cups salsa sauce
520g
2 tbsp fresh parsley
8g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Preheat the Oven:
Preheat your oven to 375°F (190°C).
2. Prepare the Baking Dish:
Lightly grease a baking dish large enough to hold your cod fillets in a single layer.
3. Season the Cod:
Place the cod fillets in the baking dish. Season the fillets with a dash of salt and a dash of black pepper to your taste.
4. Pour the Salsa:
Pour the salsa sauce evenly over the cod fillets, ensuring that they are well covered.
5. Bake:
Place the baking dish in the preheated oven. Bake for about 20-25 minutes or until the cod is opaque, flaky, and cooked through. The internal temperature should reach 145°F (63°C).
6. Garnish:
Once the cod is baked, remove the dish from the oven. Sprinkle the chopped fresh parsley over the top of the cod fillets.
7. Serve:
Serve the salsa-baked cod hot. It pairs well with rice, steamed vegetables, or a fresh salad.

Tips:

- Select fresh cod fillets that are firm and have a mild scent of the sea for the best results.

- Use a high-quality salsa to enhance the flavors of the dish. You can also experiment with different varieties, such as mild, medium, or hot, depending on your preference.

- Preheat your oven to 375°F (190°C) for even cooking.

- Make sure to pat the cod fillets dry with a paper towel before baking to remove excess moisture, ensuring a better texture.

- You can add other fresh herbs like cilantro or basil for a different flavor profile.

- Check the cod for doneness by ensuring it flakes easily with a fork and is opaque throughout.

- Serve the baked cod immediately for the best taste and texture. Pair with sides like rice, quinoa, or roasted vegetables.

Salsa-baked cod with parsley is a delightful, healthy dish that's sure to become a favorite. The cod comes out perfectly tender with a slight kick from the salsa, and the fresh parsley adds a pop of color and flavor. Serve this dish with a side of steamed vegetables or a light salad for a well-rounded meal that's both satisfying and nutritious.

Nutrition Facts
Serving Size300 grams
Energy
Calories 160kcal8%
Protein
Protein 27g19%
Carbohydrates
Carbohydrates 9g3%
Fiber 2.40g6%
Sugar 4.95g5%
Fat
Fat 0.96g1%
Saturated 0.17g1%
Cholesterol 80mg-
Vitamins
Vitamin A 44ug5%
Choline 130mg23%
Vitamin B1 0.10mg9%
Vitamin B2 0.12mg9%
Vitamin B3 3.34mg21%
Vitamin B6 0.43mg25%
Vitamin B9 20ug5%
Vitamin B12 3.37ug140%
Vitamin C 4.99mg6%
Vitamin E 2.51mg17%
Vitamin K 36ug31%
Minerals
Calcium, Ca 55mg4%
Copper, Cu 0.12mg13%
Iron, Fe 0.94mg9%
Magnesium, Mg 55mg13%
Phosphorus, P 520mg42%
Potassium, K 740mg22%
Selenium, Se 40ug73%
Sodium, Na 1070mg72%
Zinc, Zn 0.81mg7%
Water
Water 260g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Bbq chicken tenders

Ready in under 30 minutes.

27 May 2025

Barbecue glazed meatloaf

An easy, delicious meal that’s sure to be a crowd-pleaser.

02 Apr 2025

Garlic and paprika roasted pork chops

Ready in minutes, it's a delicious and satisfying meal for any occasion.

27 May 2025

Honey mustard chicken tray bake

Accompanied by roasted onions, red pepper, pumpkin, and green beans, all drizzled with olive oil for a wholesome, flavor-packed dinner option.

06 Apr 2025

Greek pot pies with garlicky mash topping

Easy to make and undeniably delicious.

18 Mar 2025

Quinoa and thyme chicken schnitzel with honey pumpkin

Perfect for a hearty dinner that's packed with protein and vibrant seasonal vegetables.

15 Apr 2025

Chilli mince beef with basil

Ready in just 30 minutes.

20 May 2025

Grilled chicken thighs, whipped red potato mash and broccoli

A wholesome, balanced meal perfect for any family dinner.

21 Apr 2025

Posts