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Roasted fish fillets with chimichurri sauce

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.

Prep Time:
50 minutes
Cook Time:
5 minutes
Calories:
290
Serving Size:
4

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

  1. 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.)
  2. In a shallow dish add bread crumbs. Brush fillets all over with lemon juice; dip into crumb mixture, turning to coat all over.
  3. 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.
Nutritional InformationPer 1-piece fish with ⅛ serving
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

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