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Grilled Cod

Name: Grilled Cod
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Cuisine: Grilled Cod
Ingredients: 4 cod fillets; 2 tablespoons olive oil; 1 lemon juiced; 2 garlic cloves minced; 1 teaspoon dried oregano; 0.5 teaspoon salt; 0.25 teaspoon black pepper

Grilled Cod is a healthy and light meal that takes very little time to prepare. You can cook this fish on an outdoor barbecue or a griddle pan inside. The white fish absorbs the flavours of lemon and herbs perfectly during the cooking process. It is a great choice for a quick weekday dinner when you want something nutritious.

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Why you should cook grilled cod

This recipe for grilled cod uses simple ingredients that highlight the natural taste of the fish. The texture remains flaky and moist, while the outside gets a nice char from the heat. It pairs well with many different side dishes like roasted vegetables or a fresh salad. You do not need any advanced cooking skills to get a restaurant quality result at home.

Step by step: grilled cod

Step 1

Prepare marinade: Mix the olive oil, lemon juice, minced garlic, oregano, salt and pepper in a large bowl. Stir the liquid until all the spices are well combined.

Step 2

Coat fillets: Place the fish pieces into the bowl and turn them gently to ensure they are fully covered in the marinade. Let them sit for a few minutes while you heat the pan.

Step 3

Grill fish: Place the fillets on a hot griddle pan or grill over medium heat. Cook for about five minutes on the first side without moving them to get clear grill marks.

Step 4

Finish cooking: Turn the pieces over carefully using tongs and cook for another few minutes until the fish is opaque and flakes easily. Serve the fish immediately while it is hot.

Useful tips for grilled cod

Make sure the grill or pan is very hot before you add the fish to prevent sticking. You can pat the cod dry with a paper towel before marinating to help it sear better. If you use frozen fish, ensure it is completely thawed and drained of excess water. Do not overcook the grilled cod as it can become dry very quickly.

Use a thin spatula if the pieces feel fragile when turning them. Fresh lemon wedges served on the side add an extra burst of brightness to the meal. You can also add a pinch of chilli flakes if you prefer a bit of heat with your fish.

Find more ideas here: pasta salad with tuna and peas, smoothie with kiwi or plank steak.

Ingredients

servings

Adjust quantity

4 cod fillets
2 tablespoons olive oil
1 lemon juiced
2 garlic cloves minced
1 teaspoon dried oregano
0.5 teaspoon salt
0.25 teaspoon black pepper

Cooking time

Kitchen tools

Large bowl
Griddle pan
Tongs
Small spoon

Nutrition information

NUTRITIONper serving

Energy:774 kJ / 185 kcal
Fat:8 g
- of which saturates:1.2 g
Carbohydrates:1 g
- of which sugars:0 g
Protein:26 g
Fibre:0 g
Salt:320 mg

The fish is ready when the flesh turns from translucent to opaque and white. You can test it by pressing a fork into the thickest part to see if it flakes apart easily. Grilled cod usually takes about eight to ten minutes in total depending on the thickness of the fillets.

Can I use frozen fish for this Grilled Cod recipe?

Yes you can use frozen fillets if you defrost them thoroughly in the fridge overnight. Make sure to pat them dry with a paper towel to remove extra moisture before seasoning. This helps the grilled cod get a better texture and prevents it from steaming in the pan.

What are the best side dishes to serve with grilled cod?

Light sides like steamed asparagus, boiled new potatoes or a fresh green salad work very well. You can also serve it with a scoop of quinoa or brown rice for a more filling meal. The simple flavours of the grilled cod allow it to match with almost any vegetable or grain.