Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

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🍋🧄 Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

📝 Description

These Lemon Garlic Butter Cod Bowls are bright, savory, and deeply satisfying while staying light and wholesome. Flaky cod is pan-seared in a rich lemon-garlic butter sauce, then paired with crispy roasted Brussels sprouts and served as a balanced bowl meal. It’s perfect for a quick weeknight dinner but elegant enough to feel restaurant-worthy.

⏱️ Prep & Cook Time

  • Prep time: 10 minutes

  • Cook time: 20 minutes

  • Total time: 30 minutes

🍽️ Servings

  • Serves: 4 people

🛒 Ingredients

For the Cod

  • 4 cod fillets (about 5–6 oz each)

  • 2 tbsp unsalted butter

  • 1 tbsp olive oil

  • 3 cloves garlic, minced

  • Zest of 1 lemon

  • Juice of 1 lemon (about 2 tbsp)

  • Salt and black pepper, to taste

  • 1 tsp paprika (optional)

  • 1 tbsp fresh parsley, chopped (for garnish)

For the Roasted Brussels Sprouts

  • 1 lb Brussels sprouts, trimmed and halved

  • 2 tbsp olive oil

  • Salt and black pepper, to taste

  • ½ tsp garlic powder (optional)

Optional Bowl Add-Ins

  • Cooked rice, quinoa, or couscous

  • Avocado slices

  • Cherry tomatoes

  • Lemon wedges

👩‍🍳 Instructions

1. Roast the Brussels Sprouts

  1. Preheat oven to 425°F (220°C).

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

  3. Spread evenly on a baking sheet, cut-side down.

  4. Roast for 18–22 minutes, flipping halfway, until golden and crispy.

2. Cook the Cod

  1. Pat cod fillets dry and season with salt, pepper, and paprika.

  2. Heat olive oil and butter in a large skillet over medium heat.

  3. Add garlic and sauté for 30 seconds until fragrant.

  4. Place cod fillets in the skillet and cook 3–4 minutes per side, until opaque and flaky.

  5. Add lemon juice and zest during the last minute of cooking.

  6. Spoon the butter sauce over the cod and remove from heat.

3. Assemble the Bowls

  1. Add a base of rice or quinoa (if using).

  2. Top with roasted Brussels sprouts and cod.

  3. Drizzle remaining lemon garlic butter sauce over everything.

  4. Garnish with parsley and serve with lemon wedges.

💡 Tips & Notes

  • Don’t overcook cod: It’s done when it flakes easily with a fork.

  • Extra crispy Brussels sprouts: Avoid overcrowding the pan.

  • Dairy-free option: Swap butter for extra olive oil.

  • More heat: Add red pepper flakes to the butter sauce.

  • Meal prep friendly: Store components separately for best texture.

🧮 Nutritional Information (Per Serving – Approx.)

  • Calories: 420

  • Protein: 38g

  • Fat: 22g

  • Carbohydrates: 18g

  • Fiber: 6g

  • Sugar: 4g

  • Sodium: 420mg

(Values may vary based on sides and portion sizes.)

🌱 Health Benefits

  • Cod: High in lean protein, vitamin B12, and omega-3s for heart and brain health.

  • Brussels Sprouts: Rich in fiber, antioxidants, and vitamin C.

  • Lemon & Garlic: Support immune health and digestion.

  • Balanced Bowl: Offers protein, healthy fats, and vegetables in one meal.

❓ Q & A

Q: Can I use frozen cod?
A: Yes—just thaw completely and pat dry before cooking.

Q: What can I substitute for cod?
A: Haddock, halibut, tilapia, or salmon work well.

Q: Can this be made ahead?
A: Yes! Cook and refrigerate for up to 3 days. Reheat gently.

Q: Is this recipe keto or low-carb?
A: Yes—skip the grain base and enjoy as is.

Q: Can I cook the cod in the oven instead?
A: Absolutely. Bake at 400°F (205°C) for 12–15 minutes.

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