Grilling
Grilled Cod
Description
How to cook perfect grilled cod. Tender and buttery, cod is easy and healthy to grill! Grill in foil or directly for quick dinners.
Ingredients
- 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
Directions
- 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.
