Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce

Introduction

If you’re looking for a light yet flavorful dinner that feels restaurant-worthy but is simple enough for a weeknight, this Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce is just what you need. The mild, flaky cod pairs beautifully with the tangy sweetness of roasted cherry tomatoes, while a silky dill cream sauce ties everything together with a luxurious touch.

The inspiration behind this dish is a blend of Mediterranean and coastal flavors: smoky grilled fish, vibrant roasted vegetables, and a creamy herb sauce that feels both indulgent and refreshing. Cod is one of those versatile fish that absorbs flavors wonderfully without being overpowering, making it the perfect canvas for this elegant yet unfussy recipe.

It’s ideal for summer cookouts, date nights, or when you want to impress dinner guests with minimal effort. Plus, it’s high in protein, naturally gluten-free, and can easily be adapted to different dietary needs.

Why You’ll Love This Recipe

• Balanced flavors: Flaky, mild cod + roasted tomatoes + creamy dill = perfection.
• Easy but elegant: Simple steps, but looks like something you’d order at a bistro.
• Healthy yet satisfying: High protein, nutrient-rich, and naturally gluten-free.
• Customizable: Works with other white fish like haddock, halibut, or tilapia.
• Meal-prep friendly: The dill sauce and roasted tomatoes can be made ahead.
• Crowd-pleasing: Mild fish and creamy sauce appeal to both seafood lovers and those new to fish.

Ingredients Breakdown

This recipe makes 2 servings, but can easily be doubled or tripled.

For the Fish

• 2 cod fillets (6–8 oz each) – Fresh or frozen (thawed) cod works. Cod is mild, flaky, and lean.
• 1 teaspoon salt (divided) – Enhances the natural flavor of both fish and sauce.
• ½ teaspoon freshly ground black pepper – For seasoning and balance.
• 2 tablespoons olive oil – Keeps the fish moist on the grill.

For the Roasted Tomatoes

• 1 cup cherry tomatoes – Their natural sweetness intensifies when roasted.
• 1 tablespoon olive oil – Helps tomatoes caramelize.
• 1 clove garlic, minced – Adds aromatic depth.
• Pinch of salt and pepper – To season the tomatoes.

For the Creamy Dill Sauce

• 2 tablespoons butter – Adds richness.
• 1 clove garlic, minced – Gentle flavor base.
• 1 cup heavy cream – Creates a silky sauce.
• 2 tablespoons fresh dill, chopped – Bright and herbaceous.
• 1 tablespoon lemon juice – For acidity and freshness.
• Salt and pepper, to taste – Balances flavors.

Tools & Equipment Needed

• Grill or grill pan (for cooking cod)
• Baking sheet (for roasting tomatoes)
• Parchment paper or foil (optional, for easy cleanup)
• Small saucepan (for dill sauce)
• Sharp knife and cutting board
• Tongs or spatula (for handling fish)
• Mixing spoon or whisk (for sauce)

Step-by-Step Instructions

1. Prepare the Tomatoes

1. Preheat oven to 400°F (200°C).
2. Place cherry tomatoes on a baking sheet. Drizzle with olive oil, add minced garlic, and season with a pinch of salt and pepper.
3. Roast for 15–18 minutes until tomatoes burst and caramelize.

2. Grill the Cod

1. Pat cod fillets dry with paper towels. Season with ½ teaspoon salt and pepper.
2. Brush lightly with olive oil.
3. Preheat grill (or grill pan) to medium-high heat.
4. Place cod skin-side down (if skin-on) and cook 4–5 minutes per side, until opaque and flaky. Internal temperature should reach 145°F (63°C).

3. Make the Creamy Dill Sauce

1. In a small saucepan, melt butter over medium heat.
2. Add garlic and sauté 1 minute until fragrant.
3. Pour in heavy cream, stirring gently. Simmer for 3–4 minutes until slightly thickened.
4. Stir in fresh dill, lemon juice, and remaining ½ teaspoon salt. Adjust seasoning with pepper.

4. Assemble & Serve

1. Place grilled cod on plates.
2. Top with roasted tomatoes.
3. Spoon creamy dill sauce over the fish, letting some pool around the sides.
4. Garnish with extra dill or lemon wedges.

Tips & Variations

• Fish swaps: Substitute haddock, halibut, tilapia, or sea bass.
• Lighter sauce: Use half-and-half instead of heavy cream.
• Extra zest: Add lemon zest to the sauce for brightness.
• Spicy kick: Sprinkle chili flakes over tomatoes before roasting.
• Dairy-free: Use coconut cream instead of heavy cream and olive oil instead of butter.
• Low-carb sides: Pair with cauliflower mash or zucchini noodles.

Flavor Profile & Pairings

• Taste: The dish is creamy, tangy, and lightly sweet from roasted tomatoes.
• Texture: Flaky cod, juicy tomatoes, and smooth dill sauce create contrast.

Pair with:

• Wine: Sauvignon Blanc, Pinot Grigio, or Chardonnay.
• Non-alcoholic: Sparkling water with lemon, iced herbal tea.
• Sides: Garlic mashed potatoes, couscous, steamed asparagus, or wild rice.

Nutritional Overview (per serving, approx.)

• Calories: 540
• Protein: 38 g
• Carbs: 9 g
• Fat: 40 g
• Fiber: 1 g
• Sugar: 4 g

Dietary considerations: Naturally gluten-free, pescatarian, low-carb.

Make-Ahead & Meal Prep Tips

• Sauce: Can be made up to 2 days ahead and reheated gently.
• Tomatoes: Roast ahead and store in fridge for 2–3 days.
• Fish: Best grilled fresh, but leftovers can be stored up to 2 days in the fridge.
• Reheating: Warm gently in the oven or skillet (avoid microwave for fish).

FAQs

Q: Can I bake the cod instead of grilling?
A: Yes—bake at 400°F for 12–15 minutes until flaky.

Q: Can I use dried dill instead of fresh?
A: Yes, but reduce to 2 teaspoons dried dill.

Q: How do I know when cod is done?
A: It should flake easily with a fork and reach 145°F internal temperature.

Q: Can I make this dish lighter?
A: Swap heavy cream for Greek yogurt or half-and-half.

Q: What other vegetables pair well?
A: Zucchini, roasted bell peppers, or sautéed spinach.

Cooking Timeline (At a Glance)

Task	Time
Roast tomatoes	15–18 min
Grill fish	8–10 min
Make sauce	5–6 min
Assemble & plate	2–3 min
Total Time	~25–30 min

Serving Suggestions

• Serve cod on a bed of wild rice with dill sauce drizzled over.
• Plate with asparagus spears and lemon wedges for a bistro-style meal.
• Top with microgreens or fresh parsley for a refined presentation.

Recipe Variations

1. Mediterranean Cod: Add olives and capers to roasted tomatoes.
2. Herb Lover’s Sauce: Mix dill with parsley, chives, and basil.
3. Spicy Tomato Cod: Toss tomatoes with red pepper flakes before roasting.
4. Creamy Mustard Dill Sauce: Add a spoonful of Dijon mustard to the sauce for tang.

Ingredient Spotlight

Cod

Cod is a lean, flaky white fish that’s mild in flavor and quick to cook. Look for fillets that are firm, moist, and translucent. Fresh cod should have a clean, ocean-like smell.

Fresh Dill

Dill has a bright, grassy flavor with hints of anise. Fresh dill is best for sauces; store it wrapped in a damp paper towel in the fridge for up to a week.

Pro Cooking Tips

• Don’t overcook cod—its lean flesh dries quickly. Pull it as soon as it flakes.
• Pat fish dry before grilling for better searing.
• Use a grill basket or foil if worried about delicate fillets sticking.
• Always add lemon juice at the end of cooking—heat can dull citrus brightness.

Storage & Freezing Guide

• Fridge: Store leftovers in an airtight container for up to 2 days.
• Sauce: Keep separately in a sealed jar up to 3 days.
• Freezer: Not recommended for this dish (cream sauce and roasted tomatoes don’t freeze well).

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	~540
Protein	38 g
Carbs	9 g
Fat	40 g
Fiber	1 g
Sugar	4 g

Dietary Notes: Gluten-free, pescatarian, low-carb friendly.

Expanded Conclusion

This Grilled Cod with Roasted Tomatoes & Creamy Dill Sauce is a dish that delivers elegance without complexity. With just a handful of fresh ingredients, you’ll create a meal that’s rich in flavor, light on effort, and sure to impress. Whether you’re cooking for a special occasion or simply treating yourself to a wholesome dinner, this recipe brings the perfect balance of freshness and indulgence.

If you try this recipe, serve it with your favorite side dish, share it with loved ones, and make it your own with the variations suggested. And don’t forget to come back for more approachable yet elevated recipes that make home cooking feel truly special.

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