Roasted fish fillets with chimichurri sauce
Prep Time:
50 minutes
Cook Time:
5 minutes
Serving Size:
4
Dinner
Chimichurri is a simple pesto-like condiment from Argentina made with a combination of fresh herbs, garlic and vinegar. It is used both as a sauce and a marinade for grilled meats, chicken, seafood or even tacos.
Ingredients
Sauce
- ½ bunch parsley, washed and trimmed
- ½ bunch cilantro, washed and trimmed
- 3 sprigs oregano, washed (leaves only)
- 1 clove garlic, minced
- ¼ tsp (1 mL) each salt and pepper
- ¼ tsp (1 mL) hot pepper flakes
- 2 tbsp (30 mL) red wine vinegar
- ½ cup (125 mL) canola oil
Fish
- 4 haddock or cod fillets (1 lb./500 g)
- 2 tbsp (25 mL) lemon juice
- ½ cup (125 mL) dry whole-wheat bread crumbs
Instructions
- In a food processor, pulse together parsley, cilantro, oregano, garlic, salt, pepper, and hot pepper flakes. Add vinegar and canola oil; pulse until smooth but still slightly chunky. (Remaining sauce can be stored in the refrigerator for up to 3 days.)
- In a shallow dish add bread crumbs. Brush fillets all over with lemon juice; dip into crumb mixture, turning to coat all over.
- Place on a greased baking sheet; broil for about 5 minutes or until fish is opaque, golden and flakes easily when tested with a fork. Serve with sauce.
Recipe Video
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 290 | |||
| Fat 15 g | 23 % | ||
| Saturated 1.5 g + Trans 0.3 g | 5 % | ||
| Cholesterol 70 mg | |||
| Sodium 300 mg | 13 % | ||
| Carbohydrate 12 g | 3 % | ||
| Fibre 2 g | 8 % | ||
| Sugars 1 g | |||
| Protein 26 g | |||
