Summary: Grilled cod is one of the healthiest and quickest preparations. With the right cooking point and good oil, the result is an elegant and nutritious dish with very few calories.
📋 Table of contents
The perfect cooking point
Cod is done when it "flakes" easily when gently pressed with a fork, but still retains internal moisture. Overcooked, it becomes dry and fibrous. The internal temperature should reach 55-60°C (no more). If you have a kitchen thermometer, use it.
🛒 Premium Desalted Cod
Cod already desalted and ready to grill. No prior desalting work needed. Perfect cuts for grilling.
View product →| Piece thickness | Time per side | Doneness indicator |
|---|---|---|
| 1-2 cm | 2-3 min | Opaque color to the center |
| 2-3 cm | 3-4 min | Flakes visible when pressed |
| 3-4 cm (loin) | 4-5 min + 2 min rest | 55°C internal with thermometer |
Preparation and desalting
If you are using salted cod, you need to desalt it properly:
- Thick loins (3-4cm): 48h in the fridge, changing water every 8h
- Medium pieces (2-3cm): 36h with 3 water changes
- Flakes/shredded: 12-24h with 2 changes
If you use our already desalted cod, this step is done. You only need to dry it well with kitchen paper before grilling.
Grilling technique
- Dry the cod very well (moisture prevents searing)
- Heat the griddle to high temperature (5/6 on ceramic hob)
- Brush lightly with EVOO (not the cod; the griddle)
- Place with the skin side up to start
- Do not move for the first 3 minutes (it will stick if you try to move it sooner)
- Flip only once
- Remove from heat, cover with aluminum foil, and rest for 2 minutes
Side dishes
- Roasted vegetable ratatouille (tomato, pepper, zucchini)
- Catalan samfaina
- Spinach with raisins and pine nuts
- Potatoes confited in EVOO
- Roasted pepper vinaigrette with gourmet preserves
🛒 Products mentioned in this article
⭐ 4.9/5 · Cold shipping 24-48h · Since 1990 in Mercat del Ninot
Frequently asked questions
With or without skin for grilling?
With skin gives better results: the skin protects the flesh during cooking and becomes crispy if cooked well. Start with the flesh side down, then flip to finish with the skin side for 1-2 minutes over high heat to make it crispy.
Should I marinate cod before grilling?
It's not necessary and can be counterproductive: marinades add moisture that makes searing difficult. If you want to enhance the flavor, add oil, lemon, and herbs AFTER cooking, as a dressing. An exception: a dry spice marinade (without liquid) 30 min before does work well.
How many calories does grilled cod have?
Grilled cod has approximately 85-95 kcal per 100g (depending on the oil used). It is one of the leanest fish: only 0.3-0.5g of fat per 100g. With 20g of protein per 100g, it is ideal for high-protein diets and weight loss.
