Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

By bhutta shaharyar

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.)

(varies depending on base used)

  • 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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