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 with Roasted Brussels Sprouts are a wholesome, flavor-packed meal featuring flaky oven-baked cod, caramelized Brussels sprouts, and a rich lemon-garlic butter sauce. Served over rice, quinoa, or cauliflower rice, this dish balances bright citrus, savory butter, and roasted veggie depth for a clean yet comforting bowl.

Servings

  • 2–3 servings (main meal portions)
  • Easily scalable for meal prep or family dinners

Ingredients

For the cod:

  • 2–3 cod fillets (about 150–200g each)
  • 2 tbsp butter (melted)
  • 3 cloves garlic (minced)
  • Juice of 1 lemon
  • 1 tsp lemon zest
  • 1 tbsp olive oil
  • ½ tsp paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • Fresh parsley (for garnish)

For roasted Brussels sprouts:

  • 2 cups Brussels sprouts (halved)
  • 2 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 tsp honey or balsamic glaze (optional for caramelization)

Base (choose one):

  • Cooked rice, quinoa, or cauliflower rice

Instructions

1. Roast the Brussels sprouts

  • Preheat oven to 200°C (400°F)
  • Toss Brussels sprouts with olive oil, salt, pepper, and optional honey
  • Spread on a baking tray
  • Roast for 20–25 minutes, flipping halfway, until golden and crispy edges form

2. Prepare the cod

  • Place cod fillets in a baking dish
  • Mix melted butter, garlic, lemon juice, lemon zest, olive oil, paprika, salt, and pepper
  • Pour mixture over cod
  • Bake at 200°C (400°F) for 12–15 minutes until flaky and cooked through

3. Assemble the bowls

  • Add rice/quinoa base
  • Top with roasted Brussels sprouts
  • Place baked cod on top
  • Drizzle extra lemon garlic butter from the baking dish
  • Garnish with fresh parsley and lemon slices

Recipe Notes

  • Fresh cod works best, but thawed frozen cod is fine if patted dry
  • Do not overbake fish—it should flake easily with a fork
  • Brussels sprouts crisp better when spaced out on the tray
  • You can add chili flakes for a spicy kick

Tips for Best Results

  • Use room-temperature butter for smoother sauce blending
  • Line baking tray with parchment paper for easy cleanup
  • For extra richness, add a splash of white wine to the sauce
  • If you like crispier cod edges, broil for 1–2 minutes at the end

Nutritional Information (per serving, approx.)

  • Calories: 380–480 kcal
  • Protein: 35–40g
  • Carbohydrates: 20–35g
  • Fat: 18–25g
  • Fiber: 5–7g

Health Benefits

  • Cod: High in lean protein and omega-3 fatty acids for heart and brain health
  • Brussels sprouts: Rich in fiber, vitamin C, and antioxidants
  • Garlic & lemon: Supports immunity and digestion
  • Olive oil & butter (moderate): Healthy fats for satiety and nutrient absorption
  • Balanced bowl: Combines protein, fiber, and healthy fats for stable energy

Q&A

Q1: Can I use another fish instead of cod?

Yes. Haddock, tilapia, halibut, or salmon all work well with this lemon garlic butter sauce.

Q2: Can I make this dairy-free?

Yes—replace butter with olive oil or vegan butter.

Q3: Can I meal prep this?

Yes. Store components separately for up to 3 days. Reheat cod gently to avoid drying it out.

Q4: What can I use instead of Brussels sprouts?

Broccoli, green beans, asparagus, or zucchini work great.

Q5: How do I know cod is done?

It should turn opaque and flake easily with a fork at the thickest part.

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