Perfect 30-Minute Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce

Name: Perfect 30-Minute Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 4 cod fillets (6 oz each); 1 pint cherry tomatoes, halved; 2 tbsp olive oil; 1/2 cup Greek yogurt; 1 tbsp fresh dill, chopped; 1 tbsp lemon juice; 1 clove garlic, minced; Salt and pepper to taste

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There’s something magical about a dish that’s both simple to make and bursting with flavor, and that’s exactly what this Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce delivers. I’ve been grilling seafood for years, and this recipe is one of my go-to’s when I want something light, fresh, and satisfying. The tender cod fillets, paired with sweet roasted tomatoes and a tangy dill sauce, create a Mediterranean-inspired meal that feels special but comes together in just 30 minutes. It’s perfect for weeknight dinners when you’re short on time but still want something delicious and healthy. Trust me, once you try this, it’ll become a regular in your rotation!

Why You’ll Love This Grilled Cod Recipe

This grilled cod recipe is a winner for so many reasons. Here’s why it’s become one of my absolute favorites:

Quick & Easy: From start to finish, this dish takes just 30 minutes. Perfect for those busy weeknights when you want something delicious without spending hours in the kitchen.
Healthy & Light: Packed with lean protein from the cod and fresh veggies like cherry tomatoes, it’s a guilt-free meal that doesn’t skimp on flavor.
Bold Mediterranean Flavors: The combination of roasted tomatoes and creamy dill sauce brings a burst of bright, tangy flavors that feel like a trip to the Mediterranean coast.
Versatile: Whether it’s a casual weeknight dinner or a special occasion, this dish fits right in. It’s elegant enough to impress but simple enough for everyday cooking.
Customizable: Love a little spice? Add a pinch of red pepper flakes to the sauce. Want it extra fresh? Toss in some chopped parsley or chives. It’s all about making it your own!

Trust me, this recipe is a keeper – it’s quick, healthy, and packed with flavor. What’s not to love?

Ingredients for Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce

One of my favorite things about this recipe? It keeps the ingredient list simple but packs a punch of flavor. Here’s everything you’ll need to make this delicious dish happen:

4 cod fillets (6 oz each): Look for thick, firm fillets with a fresh ocean smell. No fishy odor means they’re at their best!
1 pint cherry tomatoes, halved: I like using multicolored ones when I can find them – they make the dish look extra pretty.
2 tbsp olive oil: Divided – we’ll use some for the tomatoes and some for the cod. A good quality extra virgin olive oil makes a difference here.
1/2 cup Greek yogurt: Full-fat gives the creamiest sauce, but low-fat works too if you’re watching calories.
1 tbsp fresh dill, chopped: This is one ingredient I never substitute dried for – the bright, fresh flavor makes the sauce shine.
1 tbsp lemon juice: Freshly squeezed, please! That bottled stuff just doesn’t compare.
1 clove garlic, minced: Or more if you’re a garlic lover like me – I sometimes sneak in an extra half clove.
Salt and pepper to taste: I use kosher salt and freshly ground black pepper – they distribute flavor better than table salt.

A quick note about the dill – if you can possibly get it fresh, do! The dried version just doesn’t give that same bright, herby pop that makes this sauce so special. Trust me, it’s worth the tiny bit of extra effort.

How to Prepare Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce

Alright, let’s get cooking! This recipe comes together so easily once you get the rhythm down. I’ll walk you through each step to make sure your grilled cod turns out perfectly flaky, your tomatoes get beautifully caramelized, and that dill sauce? Oh, it’ll be dreamy. Here’s exactly how I do it:

1. Roast Those Tomatoes First

Start by preheating your oven to 400°F (that’s about 200°C for my metric friends). While it heats up, halve your cherry tomatoes – just slice them right down the middle. Toss them in a bowl with 1 tablespoon of that good olive oil, a pinch of salt, and a few cracks of black pepper. Spread them out on a baking sheet (I line mine with parchment for easy cleanup), cut sides up. Pop them in the oven for about 15 minutes. You’ll know they’re done when they start to shrivel slightly and get those delicious caramelized edges.

2. Make the Creamy Dill Sauce

While the tomatoes work their magic, let’s whip up that sauce. In a small bowl, combine the Greek yogurt, chopped fresh dill (don’t skimp!), lemon juice, minced garlic, and a pinch each of salt and pepper. Give it a good stir until everything’s nicely blended. Taste it – this is your chance to adjust! Need more lemon? Add a squeeze. Love garlic? Toss in another tiny bit. Cover and pop it in the fridge to let those flavors get friendly while you cook the fish.

3. Get Your Grill Ready

Fire up your grill to medium-high heat (about 375-400°F). If you’re using a grill pan indoors, same deal – get it nice and hot. Pat your cod fillets dry with paper towels (this helps them get a better sear), then brush both sides with the remaining tablespoon of olive oil. Season generously with salt and pepper – I like to do this right before they hit the grill so the seasoning stays fresh.

4. Grill the Cod to Perfection

Place your cod fillets on the grill (or pan) and resist the urge to move them! Let them cook undisturbed for about 4-5 minutes on the first side. You’ll know it’s ready to flip when the edges start looking opaque and the bottom releases easily from the grill. Gently flip each fillet and cook for another 3-4 minutes on the other side. The fish is done when it flakes easily with a fork but still looks moist inside. Pro tip: If you’re nervous about doneness, use an instant-read thermometer – it should register 145°F at the thickest part.

5. Bring It All Together

Now for the fun part! Plate your beautifully grilled cod fillets, top them with those gorgeous roasted tomatoes (don’t forget to scrape up any delicious juices from the pan!), and drizzle generously with the creamy dill sauce. I like to garnish with an extra sprinkle of fresh dill and maybe a lemon wedge on the side for squeezing. The contrast of the warm fish and tomatoes with the cool, tangy sauce? Absolute perfection.

See? I told you it was easy! The key is just getting your timing right – roast the tomatoes first, make the sauce while they cook, then grill the fish last so everything comes together fresh and hot. Now dig in before it gets cold!

Tips for Perfect Grilled Cod

After making this dish countless times, I’ve picked up some tricks that’ll take your grilled cod from good to wow. First things first – always preheat your grill properly! A hot grill means those beautiful sear marks and prevents sticking. I test mine by holding my hand about 5 inches above the grates – if I can only keep it there for 2-3 seconds, it’s ready.

When it comes to the cod, don’t overcook it! Fish keeps cooking after it’s off the heat, so pull it when it’s just barely opaque in the center. And here’s my secret – let it rest for 2 minutes before serving. This lets the juices redistribute so every bite stays moist.

For the dill sauce, keep it chilled until serving time to maintain that perfect creamy texture. If it thickens too much in the fridge, just stir in a teaspoon of cold water to loosen it up. And please – I beg you – use fresh dill! That dried stuff in your spice rack just won’t give you the same bright, herby flavor that makes this sauce sing.

Serving Suggestions for Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce

This grilled cod shines bright on its own, but I love rounding out the meal with simple sides that complement those Mediterranean flavors. My go-to? A crisp green salad with lemon vinaigrette – the acidity cuts through the richness of the sauce perfectly. For something heartier, try fluffy quinoa or couscous to soak up all those delicious tomato juices. And don’t forget a basket of warm crusty bread – it’s perfect for swiping up every last bit of that creamy dill sauce!

When it comes to drinks, a chilled glass of Sauvignon Blanc or Pinot Grigio pairs beautifully with the dish. The wine’s citrus notes mirror the lemon in the sauce, while its crispness balances the roasted tomatoes. If you’re not into wine, sparkling water with lemon slices makes a refreshing alternative. Trust me, these simple additions turn an already-great meal into something truly special!

Storage & Reheating Instructions

Leftovers? No problem! Store any extra grilled cod and roasted tomatoes in an airtight container in the fridge – they’ll stay fresh for up to 2 days. Keep the dill sauce separate in its own little container so it doesn’t make the fish soggy. When you’re ready to enjoy it again, reheating gently is key. My favorite method? Place the cod and tomatoes on a baking sheet, cover loosely with foil, and warm in a 275°F oven for about 10 minutes. If you’re in a hurry, the microwave works too – just use 30-second bursts at 50% power. Stir a splash of water into the sauce before serving to bring back its creamy texture. The flavors actually deepen overnight, making this one of those rare dishes that might taste even better the next day!

Frequently Asked Questions

Can I use frozen cod for this recipe?
Absolutely! Just make sure to thaw it completely in the fridge overnight first. Pat it extra dry with paper towels before grilling – frozen fish tends to release more moisture. I’ve found frozen cod works nearly as well as fresh, especially if you get good quality fillets.

What can I substitute for Greek yogurt in the sauce?
Sour cream makes a great alternative if you’re out of Greek yogurt – it gives that same creamy tang. For a dairy-free version, try coconut yogurt (just expect a slightly different flavor). Whatever you use, make sure it’s nice and thick so your sauce doesn’t get runny.

How do I know when the cod is cooked perfectly?
The fish should flake easily with a fork but still look moist inside – about 4-5 minutes per side on a medium-hot grill does the trick. If you’re nervous, use a meat thermometer – 145°F at the thickest part means it’s done. Remember, it’ll keep cooking a bit after you take it off the heat!

Can I make the dill sauce ahead of time?
You bet! The sauce actually tastes better after chilling for a few hours as the flavors meld. Just give it a good stir before serving and add a splash of water if it thickens too much in the fridge.

What if I don’t have fresh dill?
While fresh is definitely best, in a pinch you can use 1 teaspoon dried dill. Just know the flavor won’t be quite as bright. I sometimes add a tiny bit of fresh parsley or chives to help perk it up!

Nutritional Information for Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce

This dish isn’t just delicious – it’s packed with good-for-you nutrients too! Each serving (one 6-oz cod fillet with toppings) comes in at about 280 calories, making it a light yet satisfying meal. You’re getting a powerhouse of 38g protein from the cod, plus healthy fats (10g total, with just 2g saturated) from the olive oil and yogurt. The tomatoes and sauce add about 8g carbs (4g sugar) and 2g fiber. It’s also a great source of vitamin D, selenium, and omega-3s from the fish. Of course, these numbers can vary slightly depending on your exact ingredients and portion sizes – but one thing’s for sure: this meal is as nutritious as it is tasty!