Powerful Grilled Cod with Roasted Tomatoes Creamy Dill Sauce

Are you searching for a quick yet gourmet meal that tantalizes your taste buds while being healthy? Imagine sinking your fork into flaky grilled cod, adorned with sweet roasted tomatoes and a luscious creamy dill sauce. This dish not only looks stunning but it’s also packed with nutrients. In just 90 minutes, which is 20% less time than the average dinner recipe, you can impress your family and friends with your culinary skills by preparing this grilled cod recipe. Let’s explore how to make this extraordinary dish that will become a staple in your kitchen!

Ingredients List

• 4 cod fillets (about 6 ounces each) – Fresh or frozen, you can substitute with haddock or tilapia if needed.
• 2 cups cherry tomatoes – For a burst of sweetness, grape tomatoes work well too.
• 2 tablespoons olive oil – Extra virgin olive oil is preferred for its flavor.
• Salt and pepper, to taste
• 1 cup sour cream – Greek yogurt can be used for a healthier alternative.
• 2 tablespoons fresh dill, chopped – Dried dill can substitute, though fresh offers optimum flavor.
• 1 tablespoon lemon juice – For a zesty kick, freshly squeezed lemon juice is the best choice.
• 1 garlic clove, minced

Timing

The preparation time for this delightful grilled cod with roasted tomatoes and creamy dill sauce is approximately 20 minutes, while cooking time takes about 25 minutes. In total, you’ll be enjoying this incredible meal in about 45 minutes. This is notably quicker than many other seafood recipes that can take considerably longer, making it an excellent choice for a weeknight dinner.

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). A properly heated oven is essential for roasting the tomatoes perfectly.

Step 2: Prepare the Tomatoes

In a baking dish, combine the cherry tomatoes with 1 tablespoon of olive oil, salt, and pepper. Toss gently until the tomatoes are evenly coated. This step allows the tomatoes to caramelize beautifully, enhancing their natural sweetness.

Step 3: Roast the Tomatoes

Roast the tomatoes in the preheated oven for about 20 minutes or until they are soft and slightly blistered. Keep an eye on them to prevent over-cooking.

Step 4: Grill the Cod

While the tomatoes are roasting, heat a grill pan over medium heat and drizzle the remaining olive oil. Season the cod fillets with salt and pepper before placing them on the pan. Grill each side for about 4-5 minutes, or until the cod is cooked through and flakes easily with a fork.

Step 5: Prepare the Creamy Dill Sauce

In a small bowl, mix together sour cream, chopped dill, lemon juice, minced garlic, and a pinch of salt. This sauce not only elevates the cod but also complements the roasted tomatoes splendidly.

Step 6: Plate and Serve

To serve, place the grilled cod on a plate, spoon the roasted tomatoes over the fish, and drizzle the creamy dill sauce generously. Serve immediately to enjoy the fresh flavors while warm.

Nutritional Information

This grilled cod with roasted tomatoes and creamy dill sauce serves four and provides a nutritious meal, rich in protein and healthy fats. Each serving contains approximately:

• Calories: 350
• Protein: 30g
• Fat: 18g
• Carbohydrates: 10g
• Fiber: 2g

It’s a well-balanced dish that’s low in carbohydrates and high in protein, making it ideal for those looking to maintain a healthy diet.

Healthier Alternatives for the Recipe

If you’re looking to maintain a healthier approach, consider the following modifications:

• Swap sour cream for Greek yogurt to reduce fat and add a protein punch.
• Use a grilling method over broiling to minimize oil usage.
• Substitute fresh cod with higher omega-3 fish options like salmon or trout.

These swaps will keep the flavors intact while enhancing the nutrient profile of the dish.

Serving Suggestions

This dish is incredibly versatile. Serve it over a bed of quinoa or alongside steamed vegetables for a heartier meal. For added texture, consider pairing with a side salad featuring fresh greens, cucumbers, and a light vinaigrette. You could also serve it with crusty whole-grain bread to soak up the delicious sauce!

Common Mistakes to Avoid

• Overcooking the cod: Be careful not to leave the cod on the grill for too long. Aim for an internal temperature of 145°F to keep it moist.
• Ignoring seasoning: Don’t skimp on salt and pepper; proper seasoning enhances the flavors immensely.
• Not letting the grill heat up: Always preheat your grill to ensure even cooking.

Storing Tips for the Recipe

Leftover grilled cod can be kept in an airtight container in the refrigerator for up to 2 days. To maintain freshness, ensure it’s completely cool before sealing. If you have extra creamy dill sauce, it can also be stored separately for later use. Reheat the cod gently in an oven to re-crisp the exterior without drying it out.

Conclusion

Grilled cod with roasted tomatoes and creamy dill sauce is a delightful, nutritious dish that is both straightforward and impressive. Remember to use fresh ingredients and don’t rush the process! Try this recipe today and discover how quickly a gourmet meal can come together. We would love to hear your thoughts, so please drop a comment below or share your adaptations of this recipe!

FAQs

Can I use frozen cod for this recipe?

Absolutely! Just make sure to thaw it completely before cooking to achieve the desired texture and flavor.

What side dishes pair well with this grilled cod?

It pairs wonderfully with quinoa, roasted vegetables, or a fresh mixed salad. It’s also delicious with a side of garlic mashed potatoes.

Can I prepare the creamy dill sauce in advance?

Yes, you can prepare it a day ahead of time and store it in the refrigerator. This will allow the flavors to meld beautifully!

How do I know when the cod is done?

The cod should flake easily with a fork and have an internal temperature of 145°F. If you’re unsure, checking the thickest part of the fillet is a good method.

Powerful Grilled Cod with Roasted Tomatoes Creamy Dill Sauce

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• Author: mery
• Total Time: 45 minutes
• Yield: 4 servings 1x

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Description

Savor powerful grilled cod paired with roasted tomatoes creamy dill sauce A delightful dish thats both healthy and full of flavor Perfect for dinner

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Ingredients

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4 cod fillets (about 6 ounces each)

2 cups cherry tomatoes

2 tablespoons olive oil

Salt and pepper, to taste

1 cup sour cream

2 tablespoons fresh dill, chopped

1 tablespoon lemon juice

1 garlic clove, minced

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Instructions

Preheat your oven to 400°F (200°C).

In a baking dish, combine the cherry tomatoes with 1 tablespoon of olive oil, salt, and pepper. Toss gently until the tomatoes are evenly coated.

Roast the tomatoes in the preheated oven for about 20 minutes or until they are soft and slightly blistered.

Heat a grill pan over medium heat and drizzle the remaining olive oil. Season the cod fillets with salt and pepper before placing them on the pan. Grill each side for about 4-5 minutes, or until the cod is cooked through.

In a small bowl, mix together sour cream, chopped dill, lemon juice, minced garlic, and a pinch of salt.

Place the grilled cod on a plate, spoon the roasted tomatoes over the fish, and drizzle the creamy dill sauce generously. Serve immediately.

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Category: Dinner
• Method: Grilling and Roasting
• Cuisine: American

Nutrition

• Serving Size: 4 servings
• Calories: 350 calories
• Sugar: 0 grams
• Fat: 18 grams
• Saturated Fat: 18 grams
• Carbohydrates: 10 grams
• Fiber: 2 grams
• Protein: 30 grams