Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts
Looking for a meal that’s both nutritious and bursting with flavor? Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts offer a delightful combination of flaky cod, crisp roasted Brussels sprouts, and savory quinoa or rice. The zingy lemon garlic butter sauce enhances the delicate taste of the cod while pairing perfectly with the roasted sprouts. This meal is packed with healthy fats, lean protein, and fiber, making it an ideal choice for anyone looking to enjoy a wholesome, satisfying dish. Here’s how to make it:
Ingredients:
For the Cod:
- 4 cod fillets (approximately 6 oz each, preferably fresh or thawed if frozen)
- 3 tablespoons unsalted butter, melted
- 3 cloves garlic, finely minced (for that aromatic kick)
- 1 tablespoon fresh lemon juice (you can add more for extra zest)
- 1 teaspoon lemon zest (for a fresh citrus flavor)
- Salt and pepper to taste (for seasoning)
- 1 tablespoon fresh parsley, chopped (for garnish)
For the Roasted Brussels Sprouts:
- 1 lb Brussels sprouts, cleaned, trimmed, and halved
- 2 tablespoons olive oil (for crisping and flavor)
- Salt and pepper to taste (season to your preference)
- 1 teaspoon garlic powder (optional, adds a nice savory depth)
- 1 teaspoon smoked paprika (optional, gives a subtle smoky flavor)
- A squeeze of lemon juice (for brightness, optional)
For the Bowls:
- 2 cups cooked quinoa or rice (you can use white rice, brown rice, or even cauliflower rice for a low-carb version)
- 1 ripe avocado, sliced (for creaminess and healthy fats)
- Fresh lemon wedges (for serving)
- Extra fresh parsley for garnish (optional)
Instructions:
1. Prepare the Roasted Brussels Sprouts:
Start by preheating your oven to 400°F (200°C), which will ensure the Brussels sprouts roast to a crispy, golden perfection. While the oven is heating up, prep the Brussels sprouts by trimming off the tough ends and cutting them in half. The size of the halves will help them roast evenly.
In a large mixing bowl, toss the halved Brussels sprouts with olive oil, garlic powder, smoked paprika, and salt and pepper. Ensure that every piece is well coated in the seasoning and oil, as this will help with the roasting process.
Lay the Brussels sprouts in a single layer on a baking sheet, making sure the cut sides are facing down. This will help them caramelize beautifully and get that desirable crisp texture. Roast for 20-25 minutes, turning them halfway through to make sure they cook evenly. Keep an eye on them in the last few minutes to avoid burning. They should be golden brown with crispy edges once done.
2. Prepare the Lemon Garlic Butter Cod:
While the Brussels sprouts are roasting, you can prepare the cod. First, take the cod fillets and pat them dry with paper towels to ensure a good sear. This step is crucial for a crispy, non-soggy texture.
In a small bowl, whisk together the melted butter, minced garlic, lemon juice, and lemon zest. This will create a luscious, fragrant sauce that will coat the cod beautifully. Season with salt and pepper to taste, adjusting the flavor as desired.
Now, heat a large skillet over medium heat. Once the skillet is hot, add the cod fillets. Cook for about 3-4 minutes on one side, until the fillets are lightly golden. Once they’re seared, flip them gently and pour the prepared lemon garlic butter sauce over the top of the cod.
Continue to cook the cod for another 4-5 minutes, spooning the butter sauce over the fish occasionally. The cod should be opaque and flake easily with a fork when done. If you’re unsure, use a thermometer to check the internal temperature—it should reach 145°F (63°C).
3. Assemble the Bowls:
Once both the Brussels sprouts and cod are ready, it’s time to assemble the bowls. Start by adding a layer of your cooked quinoa or rice into each serving bowl. If you’re using rice, the neutral flavor pairs perfectly with the vibrant lemon garlic butter cod. For a healthier alternative, you can use quinoa, which is high in protein and fiber.
Next, add the roasted Brussels sprouts on one side of the bowl. Their crispy, savory flavor will contrast beautifully with the soft, flaky cod. On the other side, gently place one cod fillet. You can break the cod into smaller pieces if you prefer, or serve it whole for an elegant presentation.
Top the bowls with slices of fresh avocado for a creamy, rich texture that complements the meal. A squeeze of fresh lemon juice over the top will enhance the bright citrus notes of the dish, while a sprinkle of fresh parsley adds a burst of color and freshness.
4. Serve & Enjoy:
Serve the bowls with extra lemon wedges on the side for anyone who loves that extra citrus tang. The combination of the roasted Brussels sprouts, lemon garlic butter cod, and quinoa or rice makes for a well-rounded meal that’s full of flavor and nutrients.Homemade Samoas Girl Scout Cookies
These bowls can be enjoyed immediately while everything is still warm. The flavors meld beautifully together, offering a fresh and satisfying meal that’s also incredibly healthy.
Tips for a Perfect Lemon Garlic Butter Cod Bowl:
- Customize the grain: You can switch up the quinoa for brown rice, white rice, or even couscous. If you prefer a lower-carb option, cauliflower rice works wonderfully in this dish.
- Add extra veggies: Consider adding a side of roasted carrots, sweet potatoes, or even some fresh spinach or arugula for more greens.
- Make it spicy: If you enjoy a little heat, add a pinch of red pepper flakes or a dash of hot sauce to the lemon garlic butter sauce.
- Meal prep: These bowls are perfect for meal prep. You can roast the Brussels sprouts and cook the quinoa or rice ahead of time. Store everything separately in the fridge, and when you’re ready to eat, quickly reheat the cod and veggies in the microwave or on the stovetop.
- Fish substitution: While cod is a mild, flaky fish that works perfectly for this dish, you can easily swap it for other white fish like tilapia, haddock, or halibut, if preferred.
Why This Meal Works:
This Lemon Garlic Butter Cod Bowl with Roasted Brussels Sprouts is the perfect balance of flavors and textures. The flaky, buttery cod is enhanced with the freshness of lemon and garlic, while the roasted Brussels sprouts bring a caramelized crunch. Together with quinoa or rice, this meal provides a full spectrum of nutrients, including lean protein, healthy fats, fiber, and antioxidants. Whether you’re enjoying it for lunch, dinner, or prepping for the week ahead, this dish will leave you feeling satisfied and nourished.
Enjoy this delicious and healthy Lemon Garlic Butter Cod Bowl with Roasted Brussels Sprouts—a dish that’s sure to impress!Potsticker Soup with Mushrooms Bok Choy