Grilled Cod

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  Cod, Fillet
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  1/2 teaspoon kosher salt
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  1/4 teaspoon ground black pepper
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  Unsalted Butter(30g)
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  Lemon Juice, Fresh(30g)
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  Dill, Fresh
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  Cilantro, Fresh(480g)
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  Garlic(120g)
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  Lemon Juice, Fresh(30g)
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  Olive oil(30g)

  Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

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  Chili powder(5g)
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  Oregano, Dried(3g)
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  1/4 teaspoon kosher salt (plus additional to taste)
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  Greek Yogurt (Nonfat)(240g)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

Instructions

1. 1Pat the cod fillets dry and season both sides with salt and pepper. Divide into 4 portions on a plate.
2. 2Melt the butter in a small saucepan over medium heat, about 2–3 minutes. Stir in the fresh lemon juice, then remove from heat and set aside.
3. 3Combine the fresh garlic and cilantro in a food processor and pulse 4–5 times until the garlic is minced. Add the fresh lemon juice, olive oil, chili powder, dried oregano, and a pinch of salt, then pulse to combine. Fold in the nonfat Greek yogurt and blend until smooth. Taste and adjust seasoning. Transfer to a container and refrigerate.
4. 4Heat a large skillet or grill pan over medium-high heat (about 400°F) for 3–4 minutes. Lightly oil the cooking surface to prevent sticking.
5. 5Brush both sides of each cod fillet with the melted butter and lemon juice mixture. Place the fillets in the skillet and cook without moving for 6 minutes until the underside is opaque and releases easily with a spatula.
6. 6Carefully flip the fillets and cook for an additional 6–7 minutes over medium-high heat until the cod is opaque throughout, flakes easily with a fork, and reaches an internal temperature of 145°F.
7. 7Top each fillet with a sprig of fresh dill and divide evenly into 4 airtight containers while hot. Store the cilantro sauce separately in a sealed container.
8. 8Refrigerate all containers until ready to eat. Divide the sauce among the containers or serve on the side when reheating.