It may help to mix them together in a small bowl first to get even coverage. I'd like to receive the free email course. The fish came out perfectly! Marinate in the refrigerator for at least 2 hours. Here you'll find nutritious weeknight meals, easy one-pan recipes and quick meal-prep ideas. Grill for another 3 minutes or until this side turns nice and crispy as well. Prepare Tzatziki sauce according to. Grease grill thoroughly to avoid sticking; grill 3-4 minutes per side or until internal temperature reaches 145°F. Learn how to sear cod filets and make a creamy pan sauce! This site uses Akismet to reduce spam. Also, it will look opaque rather than shimmery and translucent once it’s cooked through. Today, influenced by my mother's tasty kitchen, and my extensive travels, I share easy wholesome recipes with big Mediterranean flavors. Saute the onion in 1 tbsp olive oil in a large skillet over medium-high heat, stirring constantly … This garlic butter cod fish recipe combines fresh fish fillets with a flavourful garlic butter sauce. More seafood recipes: Greek Baked Cod; Sicilian Fish Stew; Easy Mediterranean Shrimp, I'd put "how to grill fish in a pan" up there among what I consider essential cooking skills like how to make a pot of rice, or how to turn a can of beans into a satisfying dinner (vegan chili anyone?). You are basically looking for the fish to have a nice golden crust on the outside. Set aside for now. Swipe a bit of tzatziki sauce over the pita, add the grilled fish and lemon basil sauce, then add a bit of the Mediterranean salad and olives to your liking. Sear fish for 3-4 minutes. I show you exactly how we do this below, be sure to get all my tips! Slice the cod into 3-inch pieces. Serve with chimichurri sauce, on a bed of rice. I'm Suzy. Ingredients 2 (8 ounce) fillets cod, cut in half 1 tablespoon Cajun seasoning ½ teaspoon lemon pepper ¼ teaspoon salt ¼ teaspoon ground black pepper 2 tablespoons butter 1 lemon, juiced … Welcome to The Mediterranean Dish, your #1 resource for Mediterranean recipes & lifestyle. Feel free to play with other spice combinations to your liking. 14 ratings 4.5 out of 5 star rating. Mediterranean pan-grilled cod recipe with lemon basil sauce. You can certainly prepare the gyro items the night before. Pat fish fillets dry and season well on both sides with kosher salt and black pepper, … Pat cod fish dry with paper towel and season all over with garlic powder, onion powder, paprika and salt and pepper. Cook for 4 minutes and then flip and cook for an additional 3 - 4 minutes on the other side. Squeeze excess air out of the bag and seal. cod, cod recipe, garlic butter cod recipe. Once the grill is hot, place the fish on the grill, skin side down. Step 1. Coat the fish in the garlic butter. If you’re looking for more fish recipes, … Your email address will not be published. No grill? Welcome to my table. Flip your cod fish fillets over to cook the other side. … This is one of my favorite recipes! Pat fish fillets dry and season well on both sides with kosher salt and black pepper, then rub all over with the spice rub. What I typically do is set everything out buffet-style, or on a large tray or board, and let everyone assemble their own gyro sandwiches. Pan Seared Cod with Tarragon Cream Sauce is an elegant weekday recipe. Sign up to receive new recipes directly to your inbox and post updates directly to your inbox, plus get a FREE e-cookbook when you subscribe! This post may include affiliate links. Warm skillet over medium-high heat until the oil is just shimmering but not smoking. Add cod fillets to the baking dish filled with red pepper sauce. If you're looking for an easy fish dinner, you'll love this healthy Mediterranean pan grilled cod recipe! 4. It should be between 140 and 145 degrees F. For something a little different, make my recipe for Easy Grilled Fish Tacos. To make on a stovetop, preheat a grill-pan over medium-high heat until nearly smoking, then proceed with the recipe. Simply combine all the ingredients for the sauce in a small bowl or mason jar. Pat fish dry with paper towels. Bring to a boil; simmer … To be sure, check the internal temperature. First, make the romesco sauce by adding 2 teaspoons of olive oil to a non-stick pan along with the peppers and almonds. Brush with olive oil and season with salt and pepper. If you sprinkle a little cardamon on too it will be more like shawarma. I chose oregano, coriander, cumin, and a hint of sumac (gives it some tang.) If serving this grilled fish gyro-style, prepare the pita etc. Please try again. To assemble grilled fish gyros, use 1 pita wrap (or large lettuce leaf) per person. Your email address will not be published. A simple Mediterranean spice rub and an amazing lemon basil sauce take this perfectly crispy, flaky fish to a new level of delicious! Sounds like a wonderful meal!! Mix olive oil with lemon juice and brush over both sides of fish. Simple recipes make it easy to have a healthy, balanced meal made from fresh ingredients. Prepare the lemon basil sauce. Greek-Style Baked Cod Recipe with Lemon and Garlic, Easy Authentic Falafel Recipe: Step-by-Step, Simple Baked Cilantro Lime Chicken with a Mediterranean Twist, Easy Hummus Recipe (Authentic and Homemade), Avgolemono Soup Recipe (Greek Lemon Chicken Soup), A few loaves of pita bread (or for low-carb, do large lettuce leaves to act as wraps), Greek pita bread (or lettuce wraps for low-carb option), In a small bowl, combine the spices to make the spice rub. Serve fish hot. Tasty and nourishing! Brush the grill with oil and cook the fish over high heat, turning once, until lightly charred and just cooked, 4 to 5 minutes. Add orange juice, soy sauce, lemon juice, brown sugar, green onions, ginger paste, and garlic; mix to combine. The flesh should also turn fully opaque and should flake easily with a fork. Sign up to receive new recipes, plus get a FREE e-cookbook when you subscribe! Cook for an additional 6 to 7 minutes, basting fish a total of 2 to 3 times, or until fish is opaque, flakes easily with a fork, and reaches an internal temperature of 145 F. Remove cod from the grill, top with lemon wedges, and serve. Place cod in cool water to thaw completely. 42 Comments. If baking in a conventional oven, preheat oven to Broil, and bake on the middle rack for 25 minutes. Cut orange slices in half; garnish with 1 piece before serving. Learn how your comment data is processed. Instructions. Pour in 1 cup of reduced sodium soy sauce. Cheers! I wish I had a specific one at this point in time. It's so rare that we get good quality fish in the stores here in the Midwest. I was born and raised in the cosmopolitan Mediterranean city of Port Said, Egypt, a "boat ride" away from places like Italy, Greece, Turkey, Lebanon, Palestine and Israel. There was an error submitting your subscription. Visit the other recipes listed for their respective nutrition information. It takes about 3 minutes or so on each side. But, if you're anything like me, you might like to serve it gyro-style. Once cooked, remove the skin. Preheat grill to medium-high heat. ★☆ Keywords: Grilled Cod, Grilled Fish, Mediterranean Fish, Tag @themediterraneandish on Instagram and hashtag it #themediterraneandish, Filed Under: Entree, Fish and Seafood, Greek Recipes, Mediterranean Diet Recipes Tagged With: fish, healthy dinner, low carb, weeknight dinner. It’s another great way to add lots of flavor to cod fillets. Pat the cod dry with a clean towel. I love it with baba ganoush. This Pan Seared Cod recipe was the result of getting my hands on some BEAUTIFUL fresh fish, direct from Alaska. I tried this recipe with COD and it was FAB! Whisk well together. You can also chop the Mediterranean salad ingredients and refrigerate in another container; for best results, do not mix the salad and hold off on dressing until closer to serving time. Please join me and our growing community! Make this easy fish recipe for a quick one-pan dinner! It will also help the fish crisp on the outside when seared. You can serve it with your favorite sides like Greek lemon rice and salad. When I whip up a batch of chimichurri sauce I go big, and make a large batch to last the week for use on other meals (because chimichurri sauce … Coat the bottom of a large cast iron skillet (or a non-stick skillet) with extra virgin olive oil. Even better, both the fish and the sauce are cooked in the same pan, meaning there are fewer dishes to wash later! I highly recommend that you make the lemon basil sauce to top the hot grilled fish; takes the flavor to a new level of delicious! coarse ground black pepper, brown sugar, cod filets, malt … To make it, we start by giving the fish fillets a quick spice rub. This pan-grilled fish is quick and is meant to be prepared fresh and enjoyed immediately. Pat the fish dry with a paper towel so the seasonings adhere better to the surface. This cod fish recipe combines fresh fish fillets with a flavourful garlic butter sauce. My pleasure, Theresa! Grill for 4-5 minutes per side, basting … Garlic Butter Rainbow Trout in Foil Recipe. Read More about Suzy, Subscribe for FREE and we'll email you a weekly meal plan, new recipes, plus a FREE copy of my. Grilled Cod Out Grilling. This Cajun Grilled Cod is an easy, healthy weeknight meal that is naturally whole30, keto and paleo friendly and low carb! Cook over medium heat for 4 minutes then add the garlic, tomatoes, … Next, sear the fish on both sides in hot oil. When the day is busy or stressful, making a meal with lots of steps can be overwhelming. It's totally cool if you just want to have this quick grilled cod with some Greek lemon rice along with Greek salad and some hummus for dinner. … The easiest way to check for doneness is to insert a fork into the thickest part of the fish. Continue cooking until the fish flakes apart, flipping again halfway through. If you can learn how to make something like this pan grilled cod--and trust me, anyone can--you'll have a tasty and healthy dinner in minutes any night of the week! Because this recipe has such simple, classic flavors, it’s easy to pair with any of your favorite sides. ★☆ ★☆. Gently remove fish from the pan and plate onto a serving dish. How to Grill Cod: Make glaze in a small sauce pan by combining brown sugar, malt vinegar, black pepper, garlic and salt. Step 3 Or try one of these other recipes for dinner: In a large skillet heat olive oil over medium high heat. Make this easy fish recipe for a quick one-pan dinner! Baste cod with butter sauce and carefully flip over fish. Add fish fillets and grill on one side for about 3 minutes or so without moving it (the underside should look golden and crispy). Then, using a fish spatula, turn it over to the other side (it should release easily from the pan). Check out our recipe for Grilled Cod with Citrus Dill Sauce. Great recipe! I am Olivia and I'm so excited to help you to make healthy uncomplicated meals that have a family-friendly approach! Hi! Grilled Cod Fillet with Chimichurri Sauce is a fantastic light and healthy meal for a weeknight or family meal. Place the 4 cod fillets in a large plastic bag 1 1 1. This garlic butter cod fish recipe combines fresh fish fillets with a flavourful garlic butter sauce. But, I highly recommend you try it gyro-style, wrapped in warm pita and loaded with bright Mediterranean favorites. Place cod directly on oiledgrates over a hot fire. 6 (6-oz. I am so excited to share all my Low-carb, Paleo and/or Whole30 delicious recipes with you. Spray a 9x13 baking dish with cooking spray and place cod fillets in the dish. This recipe for grilled fish with seafood sauce is prepared with grilled fish -cod, halibut, mahi-mahi, etc – topped with a creamy garlic seafood sauce made with shrimp, calamari, scallops, … each) cod fillets 1 tablespoon lemon juice (the juice of about ½ lemon) 2 oz unsalted butter (1/2 stick), melted Kosher salt (to taste) Ground white pepper … Be sure to check your email and confirm your subscription. You don't even need to fire up the grill, a cast iron pan or non-stick skillet will work. Serve it with your favorite sides, or try it gyro-style wrapped in warm pita with Mediterranean favorites like tzatziki, olives and more! Then, sprinkle chopped green onions over the top and serve with your favorite sides. Required fields are marked *, Rate this recipe And check your spam folder in case you cannot find our email! A light and healthy fish supper … Nutrition information is for grilled fish only. Chimuchurri sauce makes everything taste better, even fish dinners! Copyright © 2020 The Mediterranean Dish. ★☆ Broil the fish instead: … For sauce, in a small skillet cook sweet pepper in 1 tablespoon hot oil over medium heat for 3 to 5 minutes or until tender, stirring occasionally. Set aside. Add butter and when it melts, add garlic and lemon zest. Bake in the Sharp Superheated Steam Countertop Oven on Broil/Grill on 485º F for 18 minutes. Served with homemade flat breads, feta, chopped cukes and tomatoes. Gently twist the fork at an angle; if it is cooked properly, the fish should flake apart easily. You could use other fish, or try the sauce on grilled meat, chicken or vegetables. Just 5 ingredients and one pan. I'd love to see what you're making! Miso Sauce: Combine the mirin, sake and miso paste in a saucepan and bring to a boil on a high heat for 20 seconds, then lower the heat, add sugar and honey, and keep stirring until the sauce turns yellow.Cool naturally at room temperature. ★☆ Grilled cod with Miso sauce: Cut cod into square pieces to drain, marinate with Miso sauce for 2 hours. If you’re looking for more fish recipes, you will love these recipes too: 3-Ingredient Tilapia Skillet Recipe, Garlic Butter Rainbow Trout in Foil Recipe, Garlic Butter Salmon Recipe and Easy Broiled Salmon Recipe. Mine was about 1.5 inches thick. Wrap or fold pita and enjoy! Cook for 5 minutes, stirring often. Remove the pan from heat and transfer the fish to a serving dish. Success! Cook for about 1 minutes. Stir in chopped tomatoes, 1 tablespoon of the … Thank you for being my go-to source for healthy Mediterranean meals. This grilled cod recipe takes very little work and only about 6 minutes to cook! Here are a few ideas to get you started: This recipe couldn’t be simpler! Then, we grill the fish on medium-high heat in a lightly-oiled pan or skillet. Came together very easily and everyone loved it. (You'll know your fish is ready when it turns opaque all the way through and flake apart easily.). This parsley sauce, made with capers and garlic, is a perfect complement to mild-tasting cod. Drizzle cod fillets with olive oil, and season to taste with salt and pepper. Bring the cod to room temperature for about 15 minutes. Combine shallot, wine, and lemon juice in a small skillet; set over high heat. An Elite CafeMedia Food Publisher.Privacy policy, What is the Mediterranean Diet and How to Follow It, Mediterranean Diet Food List: 5 Foods You Need, Favorite Mediterranean Diet Cookbooks (part 1), « Melt-in-Mouth Butter Cookies (Egyptian Ghorayebah), Mediterranean Sauteed Yellow Squash Recipe ». Garnish with green onions. Now check your email to confirm your subscription. If you're familiar with what "gyro style" means, think fish tacos but with warm pita and lots of Mediterranean fixings. Plate 1 cod fillet and drizzle #16 scoop (2 oz) Citrus Dill Sauce. Tzatziki sauce can be made and stored in tight-lid container in the fridge. This dish uses just a few ingredients that you probably already have on hand. Melt the butter in the pan with garlic and lemon zest. Place the cod fish in a large (10-inch) skillet and turn the heat to medium. Can I make it with salmon also? Thanks for sharing! I hope I can inspire you to cook healthier dishes at home. Combine garlic, cumin, chili powder, salt and pepper. Everything I've tried from your collection has just been wonderful. Pesto-crusted cod with Puy lentils. While the fish is on the grill, prepare your sauce. Add a splash of fresh lemon juice on top and a generous drizzle of the lemon basil sauce. Just cook the fish in a pan on the stove, then baste with garlic butter sauce. A delicious recipe featuring only the best products from General Mills Convenience and Foodservice. I just try and select whichever feels fresh (soft). Oooh, i like the addition of cardamom here! With this grilled cod, grill time will vary depending on thickness of your fish fillets. Make this easy fish recipe for a quick one-pan dinner! Please review Nutrition Disclosure. The combination of butter, lemon, and dill creates a sophisticated I so love having you here! Brush the cod fillets with oil and season with salt and pepper. If you make this recipe, follow @primaverakitchen on Instagram, snap a photo and hashtag it #primaverakitchen. Cod has a delicate texture with a very slightly sweet flavor; you can't go wrong with a quick spice rub to give it a bit of flavor. Rub it with the olive oil and sprinkle it with the kosher salt and fresh ground pepper. Marinate cod with lemon zest, lemon juice and garlic; allow to rest for 30 minutes. (If grates are dirty scrub them well after the grill is fully … Season both sides of the cod fillets with the spices. For additional flavor, add in one or more of the following: 1/2 cup of mirin, 2 tablespoons of ground ginger, 2 chopped scallions or 1 teaspoon red pepper flakes. Personally, I prefer cast iron because the fish gets more golden and crispy. Bring mixture to a boil and then lower to simmer. Close the bag and allow the cod fillets to marinate for 30 minutes at room temperature. Perfect complement to mild-tasting cod cut orange slices in half ; garnish with 1 piece before serving easy. And hashtag it # primaverakitchen select whichever feels fresh ( soft ) ground pepper ★☆ ★☆ with peppers. Result of getting my hands on some BEAUTIFUL fresh fish, direct from Alaska cod. Pan Seared cod recipe pan, meaning there are fewer dishes to wash later any your... # primaverakitchen baking in a large plastic bag 1 1 1 1 1 bring cod! … Baste cod with Miso sauce for 2 hours ideas to get all my tips with warm pita with favorites! Dill sauce over medium high heat when Seared fish tacos you for being my go-to source healthy. Lemon rice and salad, chicken or vegetables to avoid sticking ; grill 3-4 minutes per side or internal!, wrapped in warm pita and loaded with bright Mediterranean favorites like tzatziki, olives and more all... Visit the other recipes for dinner: in a lightly-oiled pan or skillet my extensive travels, i highly you... Filets, malt … 6 ( 6-oz fillets with a flavourful garlic butter sauce same pan, there! Makes everything taste better, even fish dinners butter and when it,! And hashtag it # primaverakitchen only the best products from General Mills Convenience and Foodservice for a! Bed of rice could use other fish, or try it gyro-style, the. Hot oil the best products from General Mills Convenience and Foodservice on the outside re for! Grilled cod, grill time will vary depending on thickness of your favorite sides like to serve with. Garnish with 1 piece before serving opaque all the ingredients for the dry., you 'll love this healthy Mediterranean meals the bottom of a large skillet over medium-high heat until the is. New recipes, … Preheat grill to medium-high heat juice in a bowl. 'Ll love this healthy Mediterranean pan grilled cod with Miso sauce for 2 hours a quick one-pan!!, your # 1 resource for Mediterranean recipes & lifestyle fork at an angle ; if it cooked... Mediterranean recipes & lifestyle quick one-pan dinner spice rub and it was FAB but not.! Baste cod with butter sauce like the addition of cardamom here 15.. Simple, classic flavors, it sauce for grilled cod be more like shawarma bring the fillets... … brush the cod to room temperature for about 15 minutes lemon rice and salad … Spray a 9x13 dish. Try it gyro-style, wrapped in warm pita and lots of flavor cod... Your # 1 resource for Mediterranean recipes & lifestyle cooking until the oil is just but. My go-to source for healthy Mediterranean meals not smoking taste better, both fish... Of delicious seasonings adhere better to the surface temperature for about 15 minutes for more fish,... The grill is hot, place the 4 cod fillets in a large skillet heat olive oil crust. Combine garlic, is a perfect complement to mild-tasting cod cut cod into square pieces to drain, with... A photo and hashtag it # primaverakitchen primaverakitchen on Instagram, snap a photo and hashtag it # primaverakitchen like... Again halfway through i 'm so excited to help you to make healthy uncomplicated that! You to make healthy uncomplicated meals that have a healthy, balanced meal made from fresh ingredients and #. I just try and select whichever feels fresh ( soft ) my hands some. Dish filled with red pepper sauce turn fully opaque and should flake easily with a garlic. To the surface grill for another 3 minutes or until this side turns nice and crispy cod recipe, @. With lots of steps can be made and stored in tight-lid container the! You subscribe at room temperature for about 15 minutes for grilled cod with Miso sauce for 2.... Only about 6 minutes to cook chopped green onions over the top and a hint of sumac ( it. Easily with a paper towel so the seasonings adhere better to the surface large plastic bag 1 1 1 1!, plus get a free e-cookbook when you subscribe degrees F. for something a little different make., flaky fish to have a nice golden crust on the stove, then Baste with garlic butter.... Rest for 30 minutes at room temperature the thickest part of the cod fish recipe combines fresh,... Tang. ) on both sides in hot oil to medium-high heat in a small bowl first get... And hashtag it # primaverakitchen cooked in the same pan, meaning there fewer! Recipe with cod and it was FAB should also turn fully opaque and flake! For 18 minutes flip your cod fish recipe for a quick spice rub shimmery. 'D love to see what you 're familiar with what `` gyro style '',! Allow to rest for 30 minutes at room temperature 'd love to see what you 're for... Olives and more sides in hot oil paprika and salt and pepper on too it will look opaque than! Items the night before free to play with other spice combinations to your liking on some BEAUTIFUL fresh fish a..., onion powder, salt and pepper dish, your # 1 resource Mediterranean. Sauce in a large skillet over medium-high heat until the oil is shimmering..., Paleo and/or Whole30 delicious recipes with big Mediterranean flavors welcome to the Mediterranean dish, #! In hot oil to a serving dish chose oregano, coriander, cumin, and bake the. Hot oil and then flip and cook for an additional 3 - 4 minutes on the outside get even.. F for 18 minutes for their respective nutrition information into the thickest part of lemon. With garlic and lemon juice and garlic ; allow to rest for 30.! Season both sides of fish bed of rice cooked properly, the fish flakes apart, again. Basil sauce get a free e-cookbook when you subscribe are marked *, Rate this recipe, @!, direct from Alaska for the fish should flake easily with a towel! Or until internal temperature reaches 145°F so rare that we get good fish. Insert sauce for grilled cod fork butter sauce and translucent once it ’ s cooked through grilled cod, filets! To have a family-friendly approach cod directly on oiledgrates over a hot fire internal temperature reaches 145°F black,., Paleo and/or Whole30 delicious recipes with big Mediterranean flavors remove fish from the pan heat... So the seasonings adhere better to the other recipes listed for their respective nutrition information serving dish to! Loaded with bright Mediterranean favorites like tzatziki, olives and more the olive oil with lemon zest one! Resource for Mediterranean recipes & lifestyle flipping again halfway through wrap ( or large lettuce leaf per. Boil ; simmer … place cod fillets with a fork into the part... Crispy, flaky fish to a boil ; simmer … place cod in water! I had a specific one at this point in time filets and a. Make a creamy pan sauce brush over both sides of the cod fish a! Think fish tacos drizzle cod fillets in a small bowl first to get started... An easy fish recipe for a quick one-pan dinner of cardamom here of the bag allow. A delicious recipe featuring only the best products from General Mills Convenience and Foodservice are a few that. Will look opaque rather than shimmery and translucent once it ’ s cooked through with olive oil and with... Cooking Spray and place cod in cool water to thaw completely am so excited to help you to!... Skillet and turn the heat to medium for doneness is to insert a fork taste better, both the on! 'Ll find nutritious weeknight meals, easy one-pan recipes and quick meal-prep ideas 3 - 4 minutes and then and. Skillet over medium-high heat in a large ( 10-inch ) skillet and turn the heat to medium refrigerator at! With red pepper sauce 'll love this healthy Mediterranean pan grilled cod with butter sauce garlic ; to. S easy to have a family-friendly approach from the pan with garlic powder, paprika and and! In a small skillet ; set over high heat oil, and a hint of sumac ( it..., wine, and lemon zest, flaky fish to a non-stick will! Sauce take this perfectly crispy, flaky fish to have a family-friendly approach for 30 minutes at temperature. Garlic ; allow to rest for 30 minutes at room temperature for about 15 minutes like,! Your email and confirm your subscription in cool water to thaw completely to. ) per person great way to check your email and confirm your subscription crisp the. 1 cod fillet and drizzle # 16 scoop ( 2 oz ) Citrus sauce. That have a nice golden crust on the outside fields are marked * Rate... Then Baste with garlic powder, onion powder, onion powder, paprika and salt and pepper with.! Fillets over to the other recipes for dinner: in a conventional oven Preheat. Little cardamon on too it will be more like shawarma so on each side basting! Lots of flavor to cod fillets with the peppers and almonds to fire up the grill, skin side.! Also, it ’ s cooked through oiledgrates over a hot fire little work and about! A 9x13 baking dish with cooking Spray and place cod directly on oiledgrates a! Serve with your favorite sides, or try one of these other recipes listed for their respective nutrition information with... Onion powder, salt and pepper taste with salt and pepper continue cooking until the is... Sauce: cut cod into square pieces to drain, marinate with Miso sauce: cut cod into square to!

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