Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

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Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

Bright, buttery, and packed with flavour, these Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are a simple yet elegant meal that feels restaurant-quality but is easy enough for any night of the week. Tender cod fillets are seasoned with lemon, garlic, and herbs, then paired with crispy roasted Brussels sprouts for a balanced bowl that’s both nourishing and satisfying. Every bite delivers freshness, richness, and a perfect mix of textures.

Full Recipe

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
  • 1 tablespoon butter (for finishing)

For the Brussels Sprouts

  • 3 cups Brussels sprouts, halved
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder

For Serving

  • Cooked rice, quinoa, or cauliflower rice
  • Lemon wedges
  • Fresh parsley (optional)

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Toss Brussels sprouts with olive oil, salt, pepper, and garlic powder. Spread on a baking sheet and roast for 20–25 minutes until crispy and golden.
  3. Pat cod dry and season with salt, pepper, and oregano.
  4. Heat olive oil in a skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
  5. Place cod fillets in the pan and cook for 3–4 minutes per side until flaky and cooked through (internal temp 145°F / 63°C).
  6. Add lemon juice and butter to the pan, spooning sauce over the cod as it melts.
  7. Assemble bowls with rice or quinoa, roasted Brussels sprouts, and cod.
  8. Drizzle extra pan sauce over the top and garnish with parsley and lemon wedges.

Description

This dish is a perfect combination of light, flaky cod and deeply roasted Brussels sprouts. The lemon garlic butter sauce adds richness without heaviness, while the roasted vegetables bring caramelised depth and crunch. It’s a wholesome bowl that feels comforting yet fresh, making it ideal for healthy dinners or meal prep.

Notes

  • Fresh cod works best, but frozen (thawed) fillets are also fine.
  • Don’t overcook cod—it should flake easily but stay moist.
  • Brussels sprouts should be well spaced on the pan for crisping.
  • You can swap cod for haddock, tilapia, or halibut.

Tips

  • Dry cod well before cooking for a better sear.
  • Add a pinch of chilli flakes for heat.
  • Use a cast-iron skillet for better browning.
  • Double the lemon butter sauce if you love extra flavour.

Servings

Serves: 4

Nutritional Information (Per Serving)

  • Calories: 360
  • Protein: 32g
  • Carbohydrates: 18g
  • Fat: 18g
  • Fiber: 5g
  • Sugar: 3g

Benefits of This Recipe

  • High in lean protein for muscle support and fullness
  • Rich in omega-3 fatty acids from cod
  • Brussels sprouts provide fiber and antioxidants
  • Balanced meal with healthy fats and vegetables
  • Great for low-carb or clean eating plans

Questions & Answers

Can I bake the cod instead of pan-searing it?

Yes! Bake at 400°F (200°C) for 10–12 minutes until flaky.

Can I make this recipe dairy-free?

Yes, simply replace butter with olive oil or plant-based butter.

What can I serve instead of Brussels sprouts?

Asparagus, broccoli, or green beans work well.

Can I meal prep this bowl?

Yes, store components separately and assemble before eating for the best texture.

How do I know cod is cooked?

It should flake easily with a fork and appear opaque throughout.

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