How to Grill Cod Fillets

Atlantic cod is caught in the northwest Atlantic from Greenland to North Carolina. It has been a popular fish for over 1,000 years and was part of the desire to discover and explore North America, according to Mark Kurlansky, author of "Cod: A Biography of the Fish that Changed the World." Cod is a low-calorie, healthy protein that contains omega-3 oil to help protect your heart. Grilling is a simple way to prepare cod, and it brings out the delicate flavor. Serve grilled cod with traditional Maitre d'Hotel butter.

Two cod filets on the grill with fresh vegetables. (Image: ShotShare/iStock/Getty Images)

Make the Maitre d'Hotel Butter

Step 1

Put the butter, parsley, lemon juice, salt and pepper in a small mixing bowl and stir with a wooden spoon until well combined.

Step 2

Scrape the butter mixture on to plastic wrap with a spatula. Shape the butter into a roll, about 1 1/2 inches in diameter. Roll it up in the plastic wrap and chill in the refrigerator until firm.

Step 3

Cut the butter into slices and put a slice on each hot cod fillet. If you serve the cod with steamed vegetables, the butter makes a good sauce for the vegetables also.

Grill the Cod

Step 1

Preheat the grill to medium heat.

Step 2

Rub the cod fillets with oil. Season them with salt and pepper.

Step 3

Cook on the grill four minutes on each side, turning the fillets only once with a spatula. The fish is done when it flakes easily with a fork, but still looks translucent in the center.

Things You'll Need

  • For Maitre d'Hotel butter:

  • 1 stick of soft butter

  • 2 tbsp. parsley leaves, minced

  • 2 tsp. lemon juice

  • 1/4 tsp. salt

  • 1/4 tsp. ground black pepper

  • Small mixing bowl

  • Wooden spoon

  • Plastic wrap

  • Spatula

  • Knife

  • For grilled cod:

  • Grill

  • 4 8-oz. cod fillets

  • 2 tbsp. olive oil

  • Salt

  • Pepper

  • Spatula

  • Fork

Tip

Use other fresh herbs, such as dill, thyme or rosemary, in the butter. Garnish the cod with wedges of lemon and sprigs of the same herb you put in the butter.

Eat fish twice a week, suggests ChooseMyPlate.gov, and this may help prevent heart disease.

Warning

Use a meat thermometer to test the temperature of your cod before eating. FoodSafety.gov recommends an internal temperature of 145 degrees F or higher to prevent food-borne illness.

REFERENCES & RESOURCES
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