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This quick and easy broiled cod is cooked under high heat until tender and served with a healthy lemon and caper yogurt sauce.
It’s been awhile since I shared a cod recipe with you guys!
Almost three years.
That’s three years too long.
Recently, one of my Sitka Salmon deliveries had a few pieces of the most delicious, flaky cod I’ve ever tasted, and I knew I needed to share the recipe.
If you’ve eaten cod, you know that it’s a pretty mild fish. It’s extremely versatile, and pairs well with a lot of different spices and sauces.
Some of my favorite cod recipes pair mild cod with stronger flavors, such as pan-seared cod with bourbon sauce, pumpkin cod curry, spiced cod with mashed sweet potato, and this cod Reuben.
This time, however, I wanted to show you how to highlight the cod’s natural flavors as much as possible.
This easy broiled cod is quick to prepare, and is served with a quick and healthy lemon yogurt sauce.
What’s the Best Cod to Use?
If you’re looking for wild cod, stick with Pacific cod. Wild Atlantic cod is considered overfished and unsustainable.
To make finding sustainable cod easier, I recommend looking for the blue Marine Stewardship Council certification logo on the fish packaging. Or shop from a trusted fishery.
Can I Substitute a Different Fish?
This broiling technique will work with lots of different fish!
The lemon yogurt sauce will also pair well with multiple fish, but I especially recommend pairing it with mild to moderately flavored white fish, such as halibut or barramundi.
How to Make Broiled Cod
Start by moving an oven rack about four inches from your oven’s broiler.
Brush an oven-safe pan with a high-smoke point oil.
I used this Lodge 12″ carbon steel skillet and Primal Kitchen’s avocado oil.
Brush the cod with oil, season with salt and pepper, and add it to the pan.
Broil about eight minutes per one-inch of thickness, or until the cod is opaque and flaky.
Do not flip the cod.
While the cod broils, mix together a little plain Greek yogurt, lemon juice, Dijon mustard, and capers.
Serve the broiled cod and lemon sauce right away, along with some honey balsamic brussels sprouts, crispy oven fries, and a glass of crisp white wine.
Broiled Cod with Lemon Sauce
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Ingredients
- 8 oz cod (2 fillets)
- 2 TB oil (olive or avocado)
- pinch salt + pepper
- 1 lemon, divided
- 1/2 cup plain Greek yogurt
- 1 TB Dijon mustard (regular or whole-grain)
- 1 TB capers
Instructions
- Move an oven rack to about 4" away from the broiler. Preheat broiler to high.Brush cod fillets with half the oil, and then sprinkle with salt and pepper. Add remaining oil to an oven-safe pan or casserole dish. Slide the pan into the oven.
- Cook cod for 8 minutes per 1" thickness, or until the fish is opaque and the edges are beginning to flake apart. (Thinner fillets of cod will cook faster than 8 minutes, so make sure to watch the cod closely.)Do not flip the fish halfway through cooking.
- While the cod cooks, cut the lemon in half. Juice one half of the lemon, and cut the other half into wedges or slices.Add the yogurt, mustard, capers, and lemon juice to a small bowl and whisk to blend. The sauce flavor and thickness will vary depending on the yogurt and mustard used. Taste the sauce. Add more mustard if desired, or more yogurt if the sauce seems too spicy. If the sauce is too thick, add a little juice from the caper jar.When the cod is done cooking, remove it from the oven and move the fish to plates. Serve immediately with sauce and the lemon wedges or slices.
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