Rosemary grilled cod with garlic and onion
Enjoy a savory and healthy dish with our Rosemary Grilled Cod recipe. Featuring 8 oz of fresh cod marinated in olive oil, minced garlic, black pepper, salt, rosemary, and onion powder, this easy-to-make meal is perfect for a delicious weeknight dinner. Try it now for a burst of rich flavors and a nutritional boost!
- 05 Feb 2025
- Cook time 15 min
- Prep time 10 min
- 1 Servings
- 7 Ingredients
Rosemary grilled cod with garlic and onion is a delightful and healthy dish that combines the robust flavors of rosemary, the subtle sweetness of garlic, and the aromatic presence of onion powder. This simple yet elegant recipe is perfect for a quick weeknight dinner or a sophisticated weekend meal. Follow the steps below to create a delicious and nutritious seafood experience.
Ingredients:
Instructions:
- In a small bowl, combine the minced garlic, olive oil, black pepper, salt, rosemary, and onion powder. Mix well to create a fragrant marinade.
- Pat the cod fillet dry with a paper towel.
- Place the cod fillet in a shallow dish and coat it evenly with the prepared marinade. Make sure all sides are well-covered.
- Let the fish marinate for at least 15-30 minutes. This allows the flavors to penetrate and infuse the cod.
- Preheat your grill to medium-high heat (about 400°F or 200°C).
- If using a charcoal grill, wait until the charcoal is covered with white-gray ash before you start grilling.
- Lightly oil the grill grates to prevent sticking.
- Place the marinated cod fillet on the preheated grill.
- Grill the cod for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
- Remove the grilled cod from the grill and let it rest for a minute or two.
- Transfer the cod to a serving plate. Garnish with a sprig of rosemary, if desired.
- Serve the rosemary grilled cod with your favorite sides, such as grilled vegetables, a fresh salad, or roasted potatoes.
Tips:
- Choose Fresh Cod: For the best flavor, use fresh cod. Look for fish that is firm, with a fresh, mild scent. If fresh isn't available, high-quality frozen cod is a good alternative.
- Marinate for Enhanced Flavor: Allow the fish to marinate in the garlic, rosemary, onion powder, salt, and pepper mixture for at least 15-20 minutes before grilling. This helps the flavors to penetrate the fish more deeply.
- Preheat Your Grill: Ensure the grill is properly preheated to medium-high heat before cooking. This will help to create a nice sear on your cod without overcooking it.
- Use a Grill Basket or Foil: To prevent the cod from sticking to the grill and breaking apart, use a grill basket or aluminum foil. Lightly oil the basket or foil before placing the cod on it.
- Monitor Cooking Time: Cod cooks quickly, usually in about 6-8 minutes. Keep a close eye on it to avoid overcooking. The fish should be opaque and easily flake with a fork when done.
Rosemary grilled cod with garlic and onion is both delicious and easy to prepare. By following the tips outlined above, you can ensure a perfectly cooked, flavorful dish every time. Whether you're hosting a dinner party or enjoying a quiet night in, this recipe is sure to impress and satisfy. Serve your rosemary grilled cod with a side of fresh vegetables or a light salad for a complete and nutritious meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 240 grams |
| Energy | |
| Calories 160kcal | 8% |
| Protein | |
| Protein 36g | 23% |
| Carbohydrates | |
| Carbohydrates 0.91g | 0% |
| Fiber 0.11g | 0% |
| Sugar 0.03g | 0% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.83g | 3% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 4.56ug | 1% |
| Choline 150mg | 27% |
| Vitamin B1 0.08mg | 7% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 2.51mg | 16% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 16ug | 4% |
| Vitamin B12 4.49ug | 187% |
| Vitamin C 0.30mg | 0% |
| Vitamin E 1.23mg | 8% |
| Vitamin K 0.21ug | 0% |
| Minerals | |
| Calcium, Ca 24mg | 2% |
| Copper, Cu 0.05mg | 6% |
| Iron, Fe 0.42mg | 4% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 640mg | 51% |
| Potassium, K 550mg | 16% |
| Selenium, Se 50ug | 95% |
| Sodium, Na 400mg | 27% |
| Zinc, Zn 0.74mg | 7% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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