Description
Grilled Cod with Roasted Tomatoes: Succulent cod fillets cooked to perfection and paired with flavorful roasted tomatoes. A quick, healthy, and crowd-pleasing dish.
Ingredients
Scale
- 4 cod fillets (6 oz/170g each), about 1-inch thick
- 2 pints (4 cups/600g) cherry or grape tomatoes
- 4 cloves garlic, thinly sliced
- 3 tablespoons extra virgin olive oil, divided
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
- 1 lemon, half sliced thinly and half reserved for juice
- 2 tablespoons capers, drained (optional)
- Salt and freshly ground black pepper to taste
- ¼ teaspoon red pepper flakes (optional)
- 2 tablespoons fresh basil, torn or chopped for garnish
Instructions
- Step 1: Prepare the Tomatoes Preheat your oven to 400°F (200°C). In a large baking dish, combine the cherry tomatoes, sliced garlic, 2 tablespoons of olive oil, thyme leaves, capers (if using), a generous pinch of salt, and red pepper flakes. Toss everything together until the tomatoes are well coated with oil. Arrange the lemon slices among the tomatoes. Spread the mixture into a single layer and place in the preheated oven. Roast for 15-20 minutes until the tomatoes begin to burst and caramelize slightly.
- Step 2: Prepare the Cod While the tomatoes are roasting, prepare your cod fillets. Pat them thoroughly dry with paper towels – this is crucial for achieving a good sear. Season both sides generously with salt and freshly ground black pepper. Let the seasoned fillets sit at room temperature for about 10 minutes to take the chill off.
- Step 3: Grill the Cod Heat a grill pan or outdoor grill to medium-high heat. Brush the remaining tablespoon of olive oil on both sides of the cod fillets. Place the fillets on the hot grill and cook for 3-4 minutes without moving them. Carefully flip the fillets using a fish spatula and cook for an additional 2-3 minutes until the fish is opaque and flakes easily with a fork. If using a meat thermometer, the internal temperature should read 145°F (63°C).
- Step 4: Bring It All Together Once the cod is cooked, squeeze the juice from the reserved lemon half over the fillets. Carefully remove the roasted tomatoes from the oven. Place the grilled cod fillets on serving plates and spoon the roasted tomato mixture over and around the fish. Garnish with fresh basil leaves and serve immediately while hot.
Notes
Fresh ingredients will always yield the best flavor results.
Nutrition
- Serving Size: 1 cod fillet with roasted tomatoes
- Calories: 350
- Sugar: 8g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 60mg