Best 5 Cod Fillets With Cilantro Yogurt Sauce Recipes

**Discover a symphony of flavors with our delectable Cod Fillets With Cilantro Yogurt Sauce!**

Prepare to tantalize your taste buds with a culinary masterpiece that combines the delicate sweetness of cod fillets with a vibrant, herbaceous cilantro yogurt sauce. This symphony of flavors is sure to leave you craving for more. Dive into the depths of our article to uncover not only the secrets behind this divine dish but also an array of other tantalizing recipes that will elevate your culinary skills and transform your kitchen into a haven of gastronomic delight.

Here are our top 5 tried and tested recipes!

QUICK-BRAISED COD WITH HERBED YOGURT

Quick-Braised Cod With Herbed Yogurt image

In this blissfully easy weeknight dinner, cod and shallots are braised in butter and wine, then topped with an herbed, garlicky yogurt sauce. It's fast, flavorful and comforting, especially when served with mashed potatoes to drink up the pan juices. You can substitute any other mild-fleshed fish for the cod. Hake, sea bass, flounder and porgy all work nicely, though you may have to adjust the cooking time, depending on the thickness of the fillets.

Provided by Melissa Clark

Categories dinner, easy, quick, seafood, main course

Time 20m

Yield 4 servings

Number Of Ingredients 11

Ingredients

4 cod or hake fillets (6 to 8 ounces each)
Salt and freshly ground black pepper, to taste
2 tablespoons unsalted butter
1 tablespoon extra-virgin olive oil, more as needed
1 large shallot or 1/4 of a red onion, thinly sliced
5 sprigs thyme
1/4 cup dry white wine
1/3 cup plain yogurt (see Note)
2 tablespoons minced fresh dill, parsley or cilantro, more for serving
1 small clove garlic, finely grated or minced
Flaky sea salt, for serving (optional)

Steps:

Season fish with salt and pepper and set aside.
In a large skillet with a lid, melt butter in olive oil over medium heat. Add shallot, thyme and a pinch of salt and pepper and cook until golden, about 3 minutes. Add wine and cook until slightly thickened and shallot is very soft, about 2 minutes longer.
Add cod to pan, spoon some of the shallots over top of fish and cover pan. Reduce heat as needed; the liquid should be at a simmer, not a boil. Cook until fillets are just opaque, 2 to 4 minutes.
Meanwhile, in a small bowl mix together yogurt, dill, garlic, and salt and pepper to taste.
Serve the cod immediately, topped with shallots, yogurt sauce and dill. Drizzle everything with a little more olive oil, and sprinkle with flaky salt and more pepper.

Nutrition Facts : @context http, Calories 287, UnsaturatedFat 5 grams, Carbohydrate 6 grams, Fat 11 grams, Fiber 1 gram, Protein 37 grams, SaturatedFat 5 grams, Sodium 654 milligrams, Sugar 2 grams, TransFat 0 grams

GRILLED COD

Grilled Cod image

How to cook perfect grilled cod. Tender and buttery, cod is easy and healthy to grill! Grill in foil or directly for quick dinners.

Provided by Erin Clarke / Well Plated

Categories Main Course

Time 22m

Number Of Ingredients 14

Ingredients

4 6-to 8-ounce cod fillets
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
2 tablespoons unsalted butter
2 tablespoons freshly squeezed lemon juice
Chopped fresh herbs: dill (parsley, cilantro, or a mix)
2 cups cilantro leaves and tender stems
2 cloves garlic
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon chili powder
1/2 teaspoon dried oregano (or 2 teaspoons fresh oregano leaves)
1/4 teaspoon kosher salt (plus additional to taste)
1 cup nonfat plain Greek yogurt

Steps:

Preheat your grill to medium-high heat. The target temp is about 400 degrees F.
Pat the cod dry and place on a plate. Sprinkle with salt and pepper.
In a small, microwave-safe bowl in the microwave or a small saucepan on the stove, melt the butter. Stir in the lemon juice.
If cooking the fish in foil packets: Place each piece of cod in the center of a large, double-stacked piece of aluminum foil (the pieces should each be about 18 inches square). Brush both sides of the cod liberally with the butter/lemon juice mixture. Bring two opposite edges of the foil up and towards the center so that they meet, then fold them down over each other to make a seam in the center. Fold in the edges to seal so that you create a packet. Leave some space inside of each packet for air to circulate. If not using a foil packet, brush the fish on the plate.
Prepare the sauce: in a small food processor, place the cilantro and garlic. Pulse several times, until the garlic is minced.
Add the lemon juice, olive oil, chili, oregano, and salt and pulse again to combine.
Add the yogurt, then blend until smooth. Taste and adjust seasoning as desired. Refrigerate until you are ready to serve the fish.
When ready to grill: if you are not using the foil packet, immediately before grilling the fish, oil the grill VERY well so that the fish doesn't stick (if using a packet, no need to oil). Cook the fish on the first side without disturbing it for 6 minutes, then carefully flip (the fish should release easily; if it doesn't, cook it a little longer).
Cook for an additional 6 to 7 minutes on the second side, or until the cod is opaque, flakes easily with a fork, and reaches an internal temperature of 145 F. DO NOT flip the fish back over. If you are using a foil packet, no need to flip the fish; cook it for 8 to 10 minutes total, until the fish is completely cooked through.
Remove cod from the grill. Serve with the green sauce and an additional sprinkle of fresh herbs.

Nutrition Facts : ServingSize 1 (of 4), Calories 296 kcal, Carbohydrate 4 g, Protein 37 g, Fat 14 g, SaturatedFat 5 g, Cholesterol 91 mg, Fiber 1 g, Sugar 2 g

PAN SEARED PACIFIC COD WITH CILANTRO VINAIGRETTE AND CREAMED CORN

Pan Seared Pacific Cod with Cilantro Vinaigrette and Creamed Corn image

Provided by Kelsey Nixon

Time 47m

Yield 4 servings

Number Of Ingredients 15

Ingredients

2 cups fresh cilantro leaves, finely chopped
1 clove garlic, grated
1 lemon, zested and juiced
Kosher salt and freshly cracked pepper
1/4 cup extra-virgin olive oil
1 to 2 tablespoons olive oil
4 (6-ounce) Pacific cod fillets
Kosher salt and freshly cracked black pepper
2 tablespoons (1/4 stick) unsalted butter
Creamed Corn, for serving, recipe follows
2 tablespoons unsalted butter
3 ears fresh corn, husks removed, kernels cut off the cob and milk scraped from the cob with the back of a knife
2 cloves garlic, grated
2 cups heavy cream
Kosher salt and freshly cracked black pepper

Steps:

For the vinaigrette: In a small bowl, combine cilantro, garlic, lemon zest and juice and season with salt and pepper. Slowly drizzle in the olive oil, whisking to incorporate all the ingredients. Taste for seasoning and adjust with salt and pepper, if necessary, and set aside.
For the fish: Heat the olive oil in a medium nonstick skillet placed over medium-high heat. Sprinkle the cod with salt and pepper. Once the pan is hot, sear the cod for 3 to 4 minutes on the first side. Add the butter to the pan and allow it to melt. Once the butter has melted, flip the cod and finish cooking it on the other side, 3 to 4 minutes more, or until just cooked through.
To plate: Place a spoonful of Creamed Corn onto a plate. Set a piece of fish over the corn and spoon over the cilantro vinaigrette.
In a large saute pan, melt the butter over medium heat. Add the corn kernels and corn milk to the pan, as well as the garlic. Season the corn with salt and pepper and saute for 5 minutes. Add the cream, bring the mixture to a simmer and cook until it has reduced by half, 5 to 7 minutes. Once the cream has reduced, remove the pan from the heat. Carefully transfer half of the mixture to a food processor or blender and puree until smooth. Add the pureed portion back to the pan and place over heat to warm through. Season the creamed corn with salt and pepper.

CILANTRO LIME COD

Cilantro Lime Cod image

"My daughter loves to cook and especially likes dishes with Mexican flair," reports Donna Hackman of Bedford, Virginia. "She bakes these wonderfully seasoned fish fillets in foil to keep them moist and cut down on cleanup."

Provided by Taste of Home

Categories Dinner

Time 50m

Yield 8 servings.

Number Of Ingredients 9

Ingredients

4 cod or flounder fillets (2 pounds)
1/4 teaspoon pepper
1 tablespoon dried minced onion
1 garlic clove, minced
1 tablespoon olive oil
1-1/2 teaspoons ground cumin
1/4 cup minced fresh cilantro
2 limes, thinly sliced
2 tablespoons butter, melted

Steps:

Place each fillet on a 15x12-in. piece of heavy-duty foil. Sprinkle with pepper. In a small saucepan, saute onion and garlic in oil; stir in cumin. Spoon over fillets; sprinkle with cilantro. Place lime slices over each; drizzle with butter. Fold foil around fish and seal tightly. , Place on a baking sheet. Bake at 375° for 35-40 minutes or until fish just begins to flake easily with a fork.

Nutrition Facts : Calories 132 calories, Fat 5g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 85mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 1g fiber), Protein 18g protein. Diabetic Exchanges

CURRIED FISH FILLETS WITH YOGURT SAUCE

Curried Fish Fillets with Yogurt Sauce image

Yield Makes 4 servings

Number Of Ingredients 8

Ingredients

3/4 cup plain nonfat yogurt
3 tablespoons minced fresh cilantro
2 tablespoons minced green onion
Nonstick vegetable oil spray
4 4-ounce flounder or petrale sole fillets
2 teaspoons curry powder
2 large egg whites
1 cup toasted wheat germ

Steps:

Mix yogurt, cilantro and green onion in small bowl. Season with salt and pepper.
Preheat oven to 500°F. Spray baking sheet with vegetable oil spray. Place in oven. Rub each side of each fish fillet with 1/4 teaspoon curry powder. Whisk egg whites in medium bowl until foamy. Place wheat germ on large sheet of waxed paper. Dip fish fillets into egg whites, then turn fillets in wheat germ, coating lightly. Place fish fillets on hot baking sheet. Sprinkle with salt and pepper. Bake until fish is opaque in center, about 8 minutes. Remove from oven; let stand 2 minutes. Transfer to platter. Serve yogurt sauce alongside.

Tips:

Choose the Right Cod Fillets: Opt for fresh, firm cod fillets with a mild odor. Avoid fillets that are overly soft or have an off-putting smell.

Thaw Frozen Cod Properly: If using frozen cod fillets, thaw them thoroughly in the refrigerator overnight or under cold running water for about 30 minutes. Never thaw cod at room temperature, as this can promote bacterial growth.

Pat Cod Fillets Dry: Before cooking, pat the cod fillets dry with paper towels to remove excess moisture. This helps the fillets cook evenly and prevents them from steaming.

Season Cod Fillets Generously: Season the cod fillets liberally with salt and pepper. You can also add other seasonings like garlic powder, onion powder, paprika, or lemon zest for extra flavor.

Use a Non-Stick Pan: To prevent the cod fillets from sticking, use a non-stick skillet or pan. If you don't have a non-stick pan, grease a regular pan with oil or butter.

Cook Cod Fillets Over Medium Heat: Cook the cod fillets over medium heat to prevent them from burning or overcooking. Medium heat allows the fillets to cook evenly without drying out.

Flip Cod Fillets Carefully: When flipping the cod fillets, use a spatula and be gentle to prevent them from breaking apart.

Monitor the Internal Temperature: To ensure the cod fillets are cooked through, insert a meat thermometer into the thickest part of the fillet. The internal temperature should reach 145°F (63°C).

Let Cod Fillets Rest: After cooking, let the cod fillets rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful fillet.

Serve with Cilantro Yogurt Sauce: The cilantro yogurt sauce is a great complement to the cod fillets. It adds a creamy, tangy flavor that pairs well with the mild taste of cod.

Conclusion:

These cod fillets with cilantro yogurt sauce are a delicious and healthy meal that can be prepared in under 30 minutes. The cod fillets are flaky, tender, and flavorful, while the cilantro yogurt sauce adds a refreshing touch. This dish is perfect for a weeknight dinner or a light lunch. With its simple ingredients and easy-to-follow instructions, this recipe is sure to become a favorite in your kitchen.