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.
- 09 Apr 2024
- Cook time 30 min
- Prep time 5 min
- 4 Servings
- 5 Ingredients
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:
Instructions:
Preheat your oven to 375°F (190°C).
Lightly grease a baking dish large enough to hold your cod fillets in a single layer.
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.
Pour the salsa sauce evenly over the cod fillets, ensuring that they are well covered.
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).
Once the cod is baked, remove the dish from the oven. Sprinkle the chopped fresh parsley over the top of the cod fillets.
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 Size | 300 grams |
| Energy | |
| Calories 160kcal | 6% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 2.40g | 6% |
| Sugar 4.95g | 5% |
| Fat | |
| Fat 0.96g | 1% |
| Saturated 0.17g | 1% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 44ug | 5% |
| Choline 130mg | 23% |
| Vitamin B1 0.10mg | 9% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 3.34mg | 21% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 20ug | 5% |
| Vitamin B12 3.37ug | 140% |
| Vitamin C 4.99mg | 6% |
| Vitamin E 2.51mg | 17% |
| Vitamin K 36ug | 31% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.12mg | 0% |
| Iron, Fe 0.94mg | 9% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 520mg | 42% |
| Potassium, K 740mg | 22% |
| Selenium, Se 40ug | 73% |
| Sodium, Na 1070mg | 72% |
| Zinc, Zn 0.81mg | 7% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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