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Delicious Grilled Cod Fillet Recipe

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 4

Discover the magic of a simple yet special dish that transforms cod fillets into a true delicacy. This dish is perfect for a quick and healthy dinner, ideal for days when you want to indulge in fresh fish, full of flavors and textures. Grilled cod fillets are not only delicious but also a nutritious choice, rich in protein and omega-3 fatty acids, which are essential for heart health.

The history of grilled fish dishes is closely linked to the culinary traditions of many cultures around the world. Grilling fish has become popular due to the simple cooking method that preserves the juiciness and natural flavor of the fish. Today’s dish combines traditional techniques with fresh ingredients, offering you an unforgettable culinary experience.

Ingredients:
- 4 fresh cod fillets (or frozen, but thawed and well-drained)
- Salt, to taste
- Freshly ground pepper, to taste
- Juice of 1 lemon (or more, to taste)
- Olive oil (optional, for greasing the grill)
- Side dish: steamed vegetables, baked potatoes, or a fresh green salad

Preparation:

1. Preparing the fish:
- Start by rinsing the cod fillets well under cold running water. This will remove any impurities and ensure a cleaner taste.
- After rinsing, dry the fillets with a paper towel. This step is essential for achieving a beautiful crust on the fish when grilling.

2. Seasoning:
- Place the cod fillets on a clean platter. Sprinkle salt and freshly ground pepper on both sides of the fish, adjusting the amounts to personal preference. Remember that salt helps enhance the natural flavors of the fish.
- Drizzle the fillets with lemon juice. This ingredient not only adds a touch of freshness but also helps improve the texture of the fish, making it more tender.

3. Heating the grill:
- Prepare the grill, whether it is electric, charcoal, or gas. It is important that it is well heated before placing the cod fillets. A low temperature will cause the fish to stick to the grill.

4. Cooking the fish:
- If desired, you can grease the grill with a little olive oil to prevent sticking. Carefully place the cod fillets on the heated grill.
- Allow the fish to cook for about 6-7 minutes on one side without flipping. Check if it is done by observing the color and texture – the fillet should be opaque and easily come off the grill.
- Carefully flip the fillet and let it grill for another 6-7 minutes. If you have a cooking thermometer, the internal temperature should reach 63 degrees Celsius.

5. Serving:
- Once the fillets are cooked, remove them from the grill and let them rest for a few minutes. This step allows the juices to redistribute, resulting in a juicier fish.
- Serve the cod fillets alongside your chosen side dish: steamed vegetables, baked potatoes, or a fresh green salad. You can also add a few lemon slices for an extra touch of freshness.

Practical tips:
- Choose fresh fish with firm flesh and no unpleasant odor. If possible, ask the seller about the fish's origin.
- Experiment with different seasonings! A combination of herbs like dill or parsley can add a touch of freshness to the dish.
- If you prefer a stronger flavor, you can marinate the fish in a mixture of lemon juice, olive oil, crushed garlic, and herbs a few hours before cooking.

Frequently asked questions:
- What other types of fish can I use? You can substitute cod with salmon, tilapia, or sea bream, adjusting the cooking time based on the thickness of the fillets.
- Can I cook this dish in a pan? Yes, the fillets can also be cooked in a non-stick pan over medium heat for about 4-5 minutes on each side.
- How can I make this dish spicier? Add a bit of hot sauce to the marinade or sprinkle chili flakes on the fish before cooking.

Calories and nutritional benefits:
A cod fillet (approximately 100g) contains about 105 calories, making it an excellent source of protein (about 23g). Additionally, it is low in fat, with only 1g of total fat. Besides protein, cod is rich in B vitamins, including B12 and B6, which are essential for energy metabolism and nervous system health.

Possible variations:
- Add Asian flavors by marinating the cod fillets in soy sauce, ginger, and garlic.
- Transform the dish into a Mediterranean meal by serving the cod with a tomato and olive salsa.
- Try adding a yogurt sauce with herbs for a creamy contrast to the fish.

These grilled cod fillets are an excellent choice for a hearty and healthy meal. Feel free to adapt them to your tastes and turn them into a dish that everyone will enjoy. Bon appétit!