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Tender, flaky cod fillets with a zesty, crunchy crust made from green chiles and panko breadcrumbs. A quick and flavorful weeknight dinner with a Southwestern flair, ready in under 30 minutes.
For 4 servings
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup and lightly grease it with 1 tablespoon of olive oil.
In a medium bowl, prepare the crust. Combine the panko breadcrumbs, drained green chiles, shredded Monterey Jack cheese, chopped cilantro, and the zest of one lime. Add the ground cumin, garlic powder, salt, and black pepper.
Drizzle the remaining 2 tablespoons of olive oil over the panko mixture. Use a fork to toss everything together until the mixture is evenly moistened and forms small clumps, similar to wet sand.
Pat the cod fillets completely dry with paper towels. This is crucial for a crispy crust. Arrange the fillets on the prepared baking sheet, ensuring they don't overlap.
Squeeze the juice from the zested lime evenly over the cod fillets. Divide the panko mixture into four portions and press it firmly onto the top of each fillet, creating a thick, even crust.
Bake for 12-15 minutes, depending on the thickness of the fillets. The cod is cooked when it is opaque, flakes easily with a fork, and the crust is golden brown. The internal temperature should reach 145°F (63°C).
Remove from the oven and let it rest for a minute before serving. Garnish with extra cilantro and serve with lime wedges on the side.
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Tender, flaky cod fillets with a zesty, crunchy crust made from green chiles and panko breadcrumbs. A quick and flavorful weeknight dinner with a Southwestern flair, ready in under 30 minutes.
This southwest recipe takes 25 minutes to prepare and yields 4 servings. At 327 calories per serving with 34.58g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Substitute Monterey Jack with a pepper jack for more heat, or a sharp cheddar for a different flavor profile.
Add 1/4 cup of finely chopped pecans or almonds to the panko mixture for extra crunch and nutty flavor.
Use hot green chiles instead of mild, and add a pinch of cayenne pepper or chipotle powder to the crust mixture.
Incorporate other fresh herbs like parsley or a small amount of oregano along with the cilantro.
Cod is a high-quality, low-fat protein that is essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
This fish is a great source of omega-3 fatty acids, which are known to support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
Green chiles contain capsaicin, a compound that can provide a temporary boost to your metabolism, helping your body burn calories more efficiently.
Each serving contains approximately 320 calories, making it a relatively light and healthy main course. The exact count can vary based on the size of the cod fillet and the amount of oil used.
Yes, this dish is very healthy. Cod is a fantastic source of lean protein and omega-3 fatty acids. Baking is a healthy cooking method, and the recipe is packed with flavor from chiles and spices rather than excessive fat or sodium.
Absolutely. Just make sure to thaw the cod completely in the refrigerator overnight. Before using, pat the fillets extremely dry with paper towels to remove any excess moisture, which is key for a crispy crust.
This cod pairs wonderfully with cilantro-lime rice, black beans, roasted corn salsa, or a simple avocado and tomato salad. For a lower-carb option, serve it with roasted asparagus or a side of steamed green beans.
Store leftover cod in an airtight container in the refrigerator for up to 2 days. To reheat and maintain some crispiness, place it in an oven or toaster oven at 350°F (175°C) for 5-7 minutes. Avoid using a microwave, as it will make the crust soggy.