Baked Cod with Lemon-Cilantro Chimichurri and Cauliflower Rice

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Moist baked cod fillets topped with a vibrant lemon-cilantro chimichurri sauce served alongside fluffy cauliflower rice for a refreshing Whole30 seafood meal. This mediterranean-inspired whole30 (gluten free) ready in about 30 minutes pairs (6 oz each) cod fillets, packed leaves fresh cilantro, packed leaves fresh parsley for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Place 4 cod fillets on a parchment-lined baking sheet, drizzle with 1 tbsp olive oil, and season with 1/2 tsp sea salt and 1/4 tsp black pepper. Bake for 12-15 minutes until fish is opaque and flakes easily with a fork.
  2. Step 2: While cod bakes, pulse 1 medium cauliflower head cut into florets in a food processor until it resembles rice (about 4 cups). Heat 2 tbsp olive oil in a large skillet over medium heat, add cauliflower rice, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/4 tsp ground cumin. Sauté for 5-7 minutes until tender but not mushy.
  3. Step 3: To make chimichurri, combine 1/2 cup fresh cilantro leaves, 1/4 cup fresh parsley leaves, 3 garlic cloves, 3 tbsp lemon juice, and 2 tbsp olive oil in a blender or food processor. Blend until finely chopped but still textured.
  4. Step 4: Plate the baked cod fillets and spoon generous amounts of lemon-cilantro chimichurri over them. Serve alongside the warm cauliflower rice.

Frequently asked questions

How long does Baked Cod with Lemon-Cilantro Chimichurri and Cauliflower Rice take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Baked Cod with Lemon-Cilantro Chimichurri and Cauliflower Rice?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) cod fillets from drying out.

Can I substitute ingredients in Baked Cod with Lemon-Cilantro Chimichurri and Cauliflower Rice?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Cod with Lemon-Cilantro Chimichurri and Cauliflower Rice for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Cod with Lemon-Cilantro Chimichurri and Cauliflower Rice whole30?

Yes — this recipe is tagged whole30, gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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