Grilled Rock Cod and Roasted Vegetables


Here’s lookin’ at you kid…

What started out as a quick run to the store for coconut water ended with a plethora of delicious fruit, a stock up of miscellaneous new organs to try, and a whole rock cod.  When I go to the grocery store, I usually have a list in mind.  I don’t grab a shopping cart because I know that if I do, I will add things to the cart that I didn’t necessarily need at the time, but what an awesome deal!  I didn’t mean to get all that stuff yesterday, but when I saw that there was jack fruit for sale I was a goner.  I’ll make a post on jack fruit tomorrow.  I plan on cutting it open tonight.

Anyhoo, in the back of the store is a fish department where they have all kinds of fresh wild caught or farm raised fish.  What I love about going to stores like the one from last night, is that they have no problem cleaning and/or cooking the fish for you while you go about your business and finish shopping.  I didn’t get the fish cooked at the store because they use some kind of vegetable or canola oil and that’s not very Paleo friendly.

When choosing fish you want to make sure that it’s as fresh as possible.  You can ask the guy behind the counter (if it’s not too busy) and they are more than willing to help you out.  If the guy/gal looks busy then try this:

1.  The eye of the fish needs to be clear.  The clearer the eye, the fresher the fish.  If it’s cloudy or dull, it’s still okay to eat, but again…  fresher is better.

2.  How does the fish look?  Is it shiny?  Does it look clean?  They say not to judge a book by its cover, but in this case pick the prettiest looking one.

3.  Smell.  Does it smell like fish?  It shouldn’t.  Freshwater fish shouldn’t smell at all and if you’re buying one that’s from the ocean then they should smell a little briny.  If it stinks, don’t buy it.  If you buy it anyway and you cook it, it’s still gonna be stinky, and now your home will smell even more.

If you’re unsure then ask the guy/gal behind the counter and they should help you out no problem.

The fish that I picked last night was a beast!  Frickin’ HUGE!!  I would say about 2 feet long and weighed in at about 4 pounds.  Thank goodness PaleoJoe likes fish, because I like fish too and I had lived with someone that didn’t like it and so I didn’t get to have many fish dishes.  I’m Asian…  I needs seafood!  We had the guy scale, clean, and butterfly it.  PaleoJoe’s Mom doesn’t like the smell of fish and so to keep her happy we grilled it outside on the gas grill.  You can cook it over coals or wood if you have that kind of grill.  As a side dish we went with a random mix of vegetables:  Asparagus (grilled), Onions, Zucchini and Yams (Roasted).  The recipe is as follows:




1 whole rock cod About 4 pounds, gutted and scaled  **See note at bottom of page.


1/4 to 1/2 cup of melted butter (we use raw unpasteurized butter)

1 small lemon (You’re going to squeeze the juice out.)

2 tblsp of minced garlic

1 tblsp of freshly minced basil

Mixed vegetables (You’re going to throw them in the oven to roast while you prep the marinade so pull what you like.)

2-3 tblsp of extra virgin olive oil/coconut oil/butter (entirely up to you what you want to use.  I used EVOO)

Salt and Pepper



1.  Preheat oven to 400 F.

2.  Oil your baking sheet.

3.  Prep your veggies and arrange on baking sheet.  Season your veggies with salt and pepper.  As much or as little as you like.


4.  Pop that tray in the oven and leave it in there to cook.  Should be about 20-30 minutes or until your veggies are at the desired tenderness.

5.  Preheat your grill to high.

6.  Unwrap your fish and if the wrapper is large enough to accommodate the fish then cool!  If not, place it on a baking sheet or some kind of tray.  Hopefully you got it butterflied.  You’re going to have it skin side up.


7.  Grab a bowl and melt your butter.


8.  Add garlic.


9.  Add basil.


10.  Add lemon juice. and mix!

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11.  Use a pastry brush to spread the butter all over the fish.  Make sure you save some for the other side.  You will spread it on while it’s on the grill.

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12.  Season your fish with salt and pepper.

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13.  Let your fish sit in the marinade for a bit.  While you’re waiting wash your asparagus, drizzle some olive oil, and season with salt and pepper.


14.  Throw those stalks on the grill for 3-5 minutes or until desired tenderness.


15.  You may now proceed to cook your fish.


16.  Place the fish on the grill skin side down.

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17.  Brush the marinade on the other side of the fish and then season it.

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18.  Leave it on to cook for 8-10 minutes.  Flip!


I do not condone flipping the fish by hand because you might get burned, but since the Mr. did in this picture I have to type a warning/disclaimer.  Please use tongs or a spatula.

19.  Let the fish cook another 8-10 minutes on this side.  Please note that temperatures will vary.  Your fish is done cooking when the meat can be a easily flaked when pushed with a fork.  If it doesn’t do that then cook it longer.



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20.  By now, everything has finished cooking at the same time (well except for maybe the asparagus since it was cooked rather quickly on the grill).  Dig in and ENJOY!!


**If you want to get a smaller fish you can.  It just won’t take as long to cook.  I would say 3-5 minutes.  Again, just prick it with a fork and if the meat is easily flaked then it’s done cooking.  If not, add more cook time.


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