Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts: A Flavor-Packed, Healthy Meal
Looking for a healthy and flavorful dinner option that’s quick and easy to prepare? Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are the perfect solution! This meal combines tender, flaky cod coated in a zesty lemon garlic butter sauce with crispy roasted Brussels sprouts, making it a delicious and nutritious option for any night of the week. Serve it all in a bowl for a satisfying, balanced meal that’s packed with flavor.
Why You’ll Love Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts: These cod bowls offer a delightful mix of fresh, bright flavors and satisfying textures. The cod is gently seared in a rich lemon garlic butter sauce that brings out its natural sweetness, while the Brussels sprouts are roasted to crispy perfection, providing a great contrast in flavor and texture. Whether you’re following a low-carb, paleo, or keto lifestyle, this dish fits right in and will leave you feeling full and content.
Ingredients for Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts:
- For the Cod:
- 4 pieces of cod fillets (about 6 oz each)
- 3 tablespoons unsalted butter (divided)
- 3 cloves garlic (minced)
- 1 lemon (zested and juiced)
- Salt and freshly cracked black pepper, to taste
- 1 teaspoon dried thyme (or fresh if available)
- For the Roasted Brussels Sprouts:
- 1 lb Brussels sprouts (trimmed and halved)
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 teaspoon red pepper flakes (optional for a little heat)
- For Assembly:
- Cooked quinoa or brown rice (optional, for serving)
- Fresh parsley or chives (for garnish)
- Lemon wedges (for serving)
Step-by-Step Instructions:
- Roast the Brussels Sprouts:
- Preheat your oven to 400°F (200°C). Place the trimmed and halved Brussels sprouts on a baking sheet. Drizzle with olive oil, then sprinkle with garlic powder, salt, pepper, and red pepper flakes (if using). Toss them well to ensure they are evenly coated.
- Roast in the preheated oven for 20-25 minutes, tossing halfway through, until they are golden brown and crispy on the edges.
- Prepare the Lemon Garlic Butter Cod:
- While the Brussels sprouts are roasting, heat 1 tablespoon of butter in a large skillet over medium heat. Once melted, add the cod fillets and season with salt, pepper, and dried thyme. Cook the fillets for 3-4 minutes on each side or until they are golden brown and cooked through. The internal temperature of the fish should reach 145°F (63°C).
- Remove the cod from the skillet and set aside. In the same skillet, melt the remaining 2 tablespoons of butter over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant, making sure not to burn it.
- Stir in the lemon zest and lemon juice, then return the cod fillets to the skillet. Spoon the lemon garlic butter sauce over the fish and cook for an additional minute, allowing the flavors to meld.
- Assemble the Bowls:
- To assemble your bowls, start with a base of quinoa or brown rice (optional for a more filling meal). Place a portion of roasted Brussels sprouts and a piece of cod in each bowl.
- Spoon some of the lemon garlic butter sauce from the skillet over the cod and Brussels sprouts, and garnish with fresh parsley or chives. Serve with a lemon wedge on the side.
- Serve and Enjoy:
- Serve the bowls immediately while warm and enjoy the light, yet satisfying flavors of this healthy, delicious meal.
Why This Lemon Garlic Butter Cod Bowl with Roasted Brussels Sprouts is Perfect: This meal is not only delicious but also highly nutritious. The cod is packed with lean protein and healthy omega-3 fatty acids, while the Brussels sprouts are rich in fiber, vitamins, and antioxidants. The lemon garlic butter sauce adds a burst of flavor without being overly heavy, and the roasted Brussels sprouts bring out their natural sweetness and crunch. It’s a perfect combination of flavors and textures that will leave you feeling satisfied and nourished.
Customization Tips:
- Add More Veggies: Feel free to add other vegetables such as roasted sweet potatoes, asparagus, or zucchini to the bowl for more variety.
- Use Different Fish: If you don’t have cod on hand, you can easily substitute with another mild, white fish like tilapia, haddock, or sole.
- Grain-Free Option: Skip the quinoa or rice for a low-carb, keto-friendly option and serve the fish and Brussels sprouts on their own.
Perfect for Any Meal: These Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are a great meal for any occasion, whether it’s a weeknight dinner, meal prep for the week, or a special occasion. It’s a light yet filling dish that will leave you feeling good and is sure to please both fish lovers and those who prefer more plant-based meals.