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Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

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Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts Recipe

Description

Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts is a fresh, flavorful, and nutritious seafood dinner packed with bright citrus flavors, tender cod, and perfectly roasted vegetables. This easy recipe combines flaky cod fillets coated in a rich garlic butter sauce with crispy golden Brussels sprouts and a hearty base of seasoned rice or grains. The buttery lemon sauce adds a restaurant-quality finish while keeping the fish moist, tender, and full of flavor. The roasted Brussels sprouts bring a delicious caramelized texture that balances the lightness of the cod perfectly. This meal is ideal for healthy weeknight dinners, meal prep, or anyone looking for a simple seafood recipe that feels special. With protein-rich fish, fiber-packed vegetables, and fresh herbs, these bowls are both satisfying and wholesome. The recipe comes together with simple ingredients and minimal preparation, making it perfect for busy schedules. Serve these Lemon Garlic Butter Cod Bowls with extra lemon wedges and fresh herbs for a beautiful, colorful meal that tastes as good as it looks.

Ingredients For the Lemon Garlic Butter Cod

  • 4 cod fillets (about 5–6 ounces each)
  • 2 tablespoons olive oil
  • 3 tablespoons butter
  • 4 garlic cloves, minced
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon dried parsley
  • 1 teaspoon Italian seasoning
  • ½ teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper

For the Roasted Brussels Sprouts

  • 4 cups Brussels sprouts, halved
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • 1 tablespoon lemon juice

For the Bowl Base

  • 3 cups cooked white rice, brown rice, or quinoa
  • 1 tablespoon fresh parsley, chopped
  • Lemon wedges for serving
  • Optional: cherry tomatoes or avocado slices

Step-by-Step Instructions

  1. Prepare the Brussels Sprouts
    Preheat the oven to 425°F (220°C). Wash and cut Brussels sprouts in half. Place them on a baking sheet and toss with olive oil, garlic, salt, pepper, and Italian seasoning. Spread them evenly and roast for 25–30 minutes until golden and crispy on the edges.
  2. Prepare the Cod
    Pat cod fillets dry with paper towels. Season both sides with salt, black pepper, paprika, and Italian seasoning. This helps the fish develop a flavorful crust while cooking.
  3. Make the Garlic Butter Sauce
    In a small saucepan, melt butter over low heat. Add minced garlic and cook for about 30 seconds until fragrant. Stir in lemon juice, lemon zest, and parsley. Remove from heat.
  4. Cook the Cod
    Heat olive oil in a large skillet over medium heat. Add cod fillets and cook for 3–5 minutes per side depending on thickness. Pour the lemon garlic butter sauce over the fish and allow it to coat the fillets.
  5. Assemble the Bowls
    Add cooked rice or quinoa to serving bowls. Place the lemon garlic butter cod on top along with roasted Brussels sprouts. Drizzle any remaining butter sauce over the bowl.
  6. Finish and Serve
    Garnish with fresh parsley, lemon wedges, and optional vegetables. Serve immediately while the cod is warm and flaky.

Tips, Notes & Q&A

Tips:

  • Pat the cod dry before cooking to help it brown nicely.
  • Avoid overcooking cod because it can become dry.
  • Choose firm Brussels sprouts for the best roasting results.
  • Cut Brussels sprouts evenly so they cook at the same rate.
  • Add fresh lemon juice at the end for the brightest flavor.
  • Use a meat thermometer; cod is perfectly cooked when it reaches 145°F (63°C).

Notes:

  • This recipe works with other white fish like haddock, halibut, or tilapia.
  • For a low-carb option, replace rice with cauliflower rice.
  • Leftovers can be stored in the refrigerator for up to 3 days.
  • Reheat fish gently to keep it tender.
  • Add roasted sweet potatoes or asparagus for extra variety.

Q&A:

Can I use frozen cod?
Yes. Thaw frozen cod completely and pat it dry before seasoning and cooking.

What can I serve instead of rice?
Quinoa, couscous, mashed potatoes, or cauliflower rice are excellent alternatives.

How do I know when cod is cooked?
The fish should become opaque and easily flake apart with a fork.

Can I make this meal ahead of time?
Yes. Prepare the rice and vegetables ahead, then cook fresh cod before serving for the best texture.

Servings & Nutrition

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: About 50 minutes

Approximate Nutrition Per Serving:
Calories: 520
Protein: 42g
Carbohydrates: 48g
Fiber: 7g
Fat: 18g
Sugar: 5g

Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are a perfect combination of fresh seafood, comforting grains, and flavorful vegetables. This easy recipe delivers a healthy, colorful, and satisfying dinner that feels like a restaurant meal made right at home.

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