Grilled Cod
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Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
22 mins
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Servings
4 servings
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Calories
296 kcal
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Course
Main Course
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Cuisine
American
Grilled Cod
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How to cook perfect grilled cod. Tender and buttery, cod is easy and healthy to grill! Grill in foil or directly for quick dinners.
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Ingredients
For the Cod:
- 4 6-to 8-ounce cod fillets
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 2 tablespoons unsalted butter
- 2 tablespoons freshly squeezed lemon juice
- Chopped fresh herbs: dill parsley, cilantro, or a mix
For the Sauce:
- 2 cups cilantro leaves and tender stems
- 2 cloves garlic
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon chili powder
- ½ teaspoon dried oregano or 2 teaspoons fresh oregano leaves
- ¼ teaspoon kosher salt plus additional to taste
- 1 cup nonfat plain Greek yogurt
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Instructions
- Preheat your grill to medium-high heat. The target temp is about 400 degrees F.
- Pat the cod dry and place on a plate. Sprinkle with salt and pepper.
- In a small, microwave-safe bowl in the microwave or a small saucepan on the stove, melt the butter. Stir in the lemon juice.
- If cooking the fish in foil packets: Place each piece of cod in the center of a large, double-stacked piece of aluminum foil (the pieces should each be about 18 inches square). Brush both sides of the cod liberally with the butter/lemon juice mixture. Bring two opposite edges of the foil up and towards the center so that they meet, then fold them down over each other to make a seam in the center. Fold in the edges to seal so that you create a packet. Leave some space inside of each packet for air to circulate. If not using a foil packet, brush the fish on the plate.
- Prepare the sauce: in a small food processor, place the cilantro and garlic. Pulse several times, until the garlic is minced.
- Add the lemon juice, olive oil, chili, oregano, and salt and pulse again to combine.
- Add the yogurt, then blend until smooth. Taste and adjust seasoning as desired. Refrigerate until you are ready to serve the fish.
- When ready to grill: if you are not using the foil packet, immediately before grilling the fish, oil the grill VERY well so that the fish doesn’t stick (if using a packet, no need to oil). Cook the fish on the first side without disturbing it for 6 minutes, then carefully flip (the fish should release easily; if it doesn’t, cook it a little longer).
- Cook for an additional 6 to 7 minutes on the second side, or until the cod is opaque, flakes easily with a fork, and reaches an internal temperature of 145 F. DO NOT flip the fish back over. If you are using a foil packet, no need to flip the fish; cook it for 8 to 10 minutes total, until the fish is completely cooked through.
- Remove cod from the grill. Serve with the green sauce and an additional sprinkle of fresh herbs.
Notes
- TO STORE: Leftover cod can be stored in an airtight storage container in the refrigerator for up to 2 days.
- TO REHEAT: Reheat the cod very gently in a skillet with oil over medium-low heat.
- TO FREEZE: Grilled cod can be frozen in an airtight, freezer-safe storage container for up to 3 months. Once thawed and reheated, the cod texture may change, but it should still have good flavor.
Nutrition Information
Show Details
Serving
1(of 4)
Calories
296kcal
(15%)
Carbohydrates
4g
(1%)
Protein
37g
(74%)
Fat
14g
(22%)
Saturated Fat
5g
(25%)
Cholesterol
91mg
(30%)
Potassium
837mg
(24%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
931IU
(19%)
Vitamin C
10mg
(11%)
Calcium
104mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 296kcal | 15% |
| Carbohydrates | 4g | 1% |
| Protein | 37g | 74% |
| Fat | 14g | 22% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 91mg | 30% |
| Potassium | 837mg | 18% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 931IU | 19% |
| Vitamin C | 10mg | 11% |
| Calcium | 104mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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