Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

by

Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

 Description

This Lemon Garlic Butter Cod Bowl is a light, flavorful, and nutritious meal made with tender pan-seared cod, roasted Brussels sprouts, and a creamy lemon-butter sauce. It’s high in protein, low in carbohydrates, and ideal for people managing diabetes or following a healthy lifestyle. The dish is satisfying without being heavy and works well for lunch or dinner.

 Ingredients

For the Cod

  • 1 pound cod fillets (cut into 4 pieces)

  • 2 tablespoons olive oil

  • 2 cloves garlic (minced)

  • 1 tablespoon lemon juice

  • ½ teaspoon dried oregano

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

For the Lemon Butter Sauce

  • 2 tablespoons unsalted butter

  • ¼ cup heavy cream (or light cream)

  • 1 teaspoon lemon zest

  • 1 teaspoon Dijon mustard (optional)

  • Salt & pepper to taste

For Roasted Brussels Sprouts

  • 2 cups Brussels sprouts (halved)

  • 1 tablespoon olive oil

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

 Instructions

Step 1: Roast the Brussels Sprouts

  1. Preheat oven to 400°F (200°C)

  2. Toss Brussels sprouts with olive oil, salt, and pepper

  3. Roast for 20–25 minutes, turning once, until golden and crispy

Step 2: Cook the Cod

  1. Pat cod dry and season with salt, pepper, and oregano

  2. Heat olive oil in a skillet over medium heat

  3. Add garlic and sauté briefly

  4. Place cod in the pan and cook 3–4 minutes per side until flaky

  5. Add lemon juice and remove from heat

Step 3: Make the Sauce

  1. In the same pan, melt butter

  2. Add cream, lemon zest, and mustard

  3. Simmer for 2–3 minutes until slightly thick

Step 4: Assemble

  • Spoon sauce into a bowl

  • Place cod on top

  • Add roasted Brussels sprouts on the side

 Servings

4 servings

 Nutritional Information (Per Serving – Approx.)

  • Calories: 380 kcal

  • Protein: 34 g

  • Fat: 26 g

  • Carbohydrates: 10 g

  • Fiber: 4 g

  • Sugar: 2 g

(Values may vary slightly based on ingredients)

Health Benefits

  • ✔ High protein – helps control blood sugar

  • ✔ Low carb – diabetes-friendly

  • ✔ Rich in omega-3 fatty acids

  • ✔ Supports heart health

  • ✔ Helps with weight management

 Notes

  • Cod can be replaced with halibut or haddock

  • Cream can be substituted with Greek yogurt for lighter version

  • Use unsalted butter to control sodium

 Tips

  • Don’t overcook cod — it should flake easily

  • Pat fish dry before cooking for better browning

  • Add chili flakes for a mild spicy kick

 Q & A

Q: Is this recipe good for diabetics?
A: Yes, it is low in carbs and high in protein, making it suitable for diabetics.

Q: Can I air-fry the cod?
A: Yes, air-fry at 380°F for 10–12 minutes.

Q: Can I store leftovers?
A: Yes, refrigerate in an airtight container for up to 2 days.

Q: Is this keto-friendly?
A: Yes, it fits well into a keto or low-carb diet.

Leave a Comment