Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

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📝 Description:

These vibrant bowls combine flaky, buttery cod fillets with tangy lemon and garlic, paired with crispy roasted Brussels sprouts and fluffy rice or quinoa. It’s a nutritious, easy-to-make weeknight dinner that feels elevated, fresh, and satisfying.

🧄 Ingredients for Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

  • 4 cod fillets (about 5 oz each)

  • 3 tbsp unsalted butter

  • 4 garlic cloves, minced

  • 2 tbsp fresh lemon juice

  • 1 tsp lemon zest

  • Salt and pepper, to taste

  • 1 tbsp olive oil

  • 1/4 tsp paprika (optional)

  • Fresh parsley, chopped (for garnish)

For the Roasted Brussels Sprouts:

  • 1 lb Brussels sprouts, halved

  • 2 tbsp olive oil

  • Salt and pepper, to taste

  • 1/4 tsp garlic powder

  • 1 tbsp balsamic vinegar (optional)

For the Bowls:

  • 2 cups cooked quinoa or brown rice

  • 1 avocado, sliced (optional)

  • Lemon wedges (for serving)

👩‍🍳 Instructions:

1. Roast the Brussels Sprouts:

  1. Preheat oven to 425°F (220°C).

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

  3. Spread evenly on a baking sheet.

  4. Roast for 20-25 minutes until golden and crispy on the edges, stirring halfway through.

  5. Drizzle with balsamic vinegar before serving (optional).

2. Cook the Cod:

  1. Pat cod fillets dry with paper towels. Season both sides with salt, pepper, and paprika.

  2. Heat olive oil in a skillet over medium-high heat.

  3. Sear cod for 2-3 minutes on each side, until golden and just cooked through.

  4. Reduce heat to low. Add butter, garlic, lemon juice, and zest to the pan.

  5. Spoon the melted garlic butter over the cod for 1-2 minutes to infuse flavor.

3. Assemble the Bowls:

  1. In each bowl, layer a base of rice or quinoa.

  2. Add roasted Brussels sprouts and a cod fillet.

  3. Top with avocado slices, parsley, and lemon wedges.

🍴 Servings:

Serves: 4
Serving Size: 1 bowl (1 cod fillet + sides)

🔍 Nutritional Information (Per Serving – Approximate):

  • Calories: 480

  • Protein: 35g

  • Fat: 26g

  • Carbohydrates: 30g

  • Fiber: 6g

  • Sugar: 3g

  • Sodium: 310mg

(May vary based on chosen grain and optional toppings.)

💡 Tips & Notes:

  • Cod alternatives: Substitute with haddock, tilapia, or halibut if desired.

  • Extra crispy sprouts: Roast them cut-side down and don’t overcrowd the pan.

  • Meal prep: Cook rice and sprouts in advance and reheat as needed.

  • Butter burn prevention: Lower heat before adding garlic to avoid burning it.

  • Flavor boost: Add red pepper flakes or a splash of white wine to the butter sauce.

🌿 Health Benefits:

  • Cod: High in lean protein, low in fat, and rich in vitamin B12 and selenium.

  • Brussels Sprouts: Loaded with fiber, antioxidants, and vitamins C & K.

  • Lemon & Garlic: Aid digestion and support immune health.

  • Avocado: Adds healthy fats and creamy texture (optional, but recommended).

 Q&A:

Q: Can I make this recipe dairy-free?

A: Yes! Use vegan butter or olive oil instead of butter.

Q: What’s the best grain to serve with it?

A: Brown rice, wild rice, or quinoa work well. You can also try cauliflower rice for a low-carb version.

Q: Can I bake the cod instead?

A: Yes, bake at 400°F (200°C) for 12-15 minutes, then pour the lemon garlic butter over it before serving.

Q: How do I store leftovers?

A: Store in an airtight container for up to 3 days. Reheat gently to avoid drying out the cod.

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