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Grilled cod with cilantro yogurt sauce and tomatoes

Grilled Cod

4.36 from 17 votes
How to cook perfect grilled cod. Tender and buttery, cod is easy and healthy to grill! Grill in foil or directly for quick dinners.
Prep: 10 minutes
Cook: 12 minutes
Total: 22 minutes
Servings: 4 servings
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Ingredients
  

For the Cod:

  • 4 6-to 8-ounce cod fillets
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons unsalted butter
  • 2 tablespoons freshly squeezed lemon juice
  • Chopped fresh herbs: dill parsley, cilantro, or a mix

For the Sauce:

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.
    Two cod fillets on a white platter
  • Prepare the sauce: in a small food processor, place the cilantro and garlic. Pulse several times, until the garlic is minced.
    Cilantro, garlic, and lemon juice in a food processor
  • Add the lemon juice, olive oil, chili, oregano, and salt and pulse again to combine.
    Garlic and cilantro in a food processor
  • Add the yogurt, then blend until smooth. Taste and adjust seasoning as desired. Refrigerate until you are ready to serve the fish.
    Cilantro yogurt sauce in a food processor
  • 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).
    Two cod fillets on a grill
  • 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.
    Two pieces of fish on a grill
  • 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

Serving: 1(of 4)Calories: 296kcalCarbohydrates: 4gProtein: 37gFat: 14gSaturated Fat: 5gCholesterol: 91mgPotassium: 837mgFiber: 1gSugar: 2gVitamin A: 931IUVitamin C: 10mgCalcium: 104mgIron: 1mg