⭐ Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

🍋 Recipe Description

These Lemon Garlic Butter Cod Bowls are light, nourishing, and full of bright, refreshing flavor. Tender, flaky cod is pan-seared in a silky lemon-garlic butter sauce, then served over a base of fluffy rice or quinoa and paired with perfectly caramelized roasted Brussels sprouts. This dish balances tangy citrus, savory butter, and mild, delicate fish for a restaurant-worthy meal made in under 30 minutes.

🥘 Ingredients

For the Cod

• 1–1.25 lbs cod fillets (4 small or 2 large pieces)

• 2 tbsp butter

• 1 tbsp olive oil

• 3 cloves garlic, minced

• 1 lemon (zest + juice)

• 1 tsp paprika

• ½ tsp onion powder

• Salt & pepper to taste

• 2 tbsp fresh parsley, chopped

• Lemon slices (optional)

For the Roasted Brussels Sprouts

• 1 lb Brussels sprouts, halved

• 2 tbsp olive oil

• ½ tsp garlic powder

• ½ tsp paprika

• Salt & pepper to taste

For the Bowls

• 2 cups cooked rice or quinoa (warm)

• Optional: avocado slices, chili flakes, extra parsley

🔥 Instructions

1. Roast the Brussels Sprouts

1. Preheat oven to 425°F (220°C).

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

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

4. Roast 20–25 minutes, until crispy and browned.

2. Prepare the Cod

1. Pat cod dry. Season both sides with salt, pepper, paprika, and onion powder.

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

3. Add garlic; sauté 30 seconds.

4. Add cod and cook 3–4 minutes per side, depending on thickness, until flaky.

5. Add lemon juice and zest to the pan, spooning the sauce over the fish.

6. Sprinkle parsley and remove from heat.

3. Assemble the Bowls

1. Add rice or quinoa to bowls.

2. Top with roasted Brussels sprouts.

3. Add the lemon-garlic-butter cod.

4. Spoon extra sauce over the top.

5. Add avocado or lemon slices if desired.

🍽 Servings

4 servings

🔢 Approximate Nutritional Information (per serving)

(Based on cod + Brussels sprouts + rice)

• Calories: 430 kcal

• Protein: 33 g

• Carbs: 38 g

• Fat: 17 g

• Fiber: 6 g

• Sodium: 310 mg

(Values vary based on brand and serving choices.)

💡 Recipe Notes

• Cod cooks very fast — avoid overcooking to keep it flaky.

• For extra flavor, marinate cod in lemon, garlic, and 1 tbsp olive oil for 15 minutes before cooking.

• Brussels sprouts can be swapped for broccoli, asparagus, or green beans.

🔧 Tips for Best Results

• Hot pan = perfect sear. Add cod only once the butter is sizzling.

• Use fresh lemon. Bottled lemon juice won’t have the same brightness.

• Dry the cod well. Helps with browning and prevents sticking.

• Add red pepper flakes for a spicy version.

• Use ghee instead of butter for a more nutty flavor and higher heat tolerance.

🌿 Health Benefits

• Cod is lean, high in protein, and rich in vitamin B12 and omega-3s.

• Brussels sprouts provide antioxidants, fiber, and vitamin K.

• Lemon + garlic support immunity and digestion.

• A balanced meal with protein, healthy fats, and fiber-rich vegetables.

❓ Q & A Section

Q1: Can I use frozen cod?

Yes! Thaw completely and pat dry before cooking.

Q2: What can I use instead of cod?

Halibut, tilapia, haddock, mahi-mahi, or sea bass.

Q3: Can I make this dairy-free?

Replace butter with vegan butter or olive oil.

Q4: How do I keep cod from falling apart?

Use a spatula made for fish, avoid flipping too early, and ensure the pan is hot before adding the fish.

Q5: Can I air fry the Brussels sprouts?

Absolutely — cook at 400°F for 12–14 minutes, shaking halfway.

Q6: What’s the best sauce to add extra flavor?

A drizzle of lemon tahini, garlic yogurt sauce, or a light herb vinaigrette works beautifully.