Description

Looking for a healthy, restaurant-quality dinner that’s easy to make at home? These Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are packed with lean protein, fresh vegetables, and bright citrus flavor. Tender, flaky cod is pan-seared in a rich garlic butter sauce with fresh lemon, then served over fluffy rice alongside crispy roasted Brussels sprouts. This balanced meal is perfect for busy weeknights, meal prep, or anyone following a high-protein, heart-healthy diet. Ready in under 40 minutes, it’s a delicious way to enjoy wholesome ingredients without sacrificing flavor.

Ingredients

For the Cod

• 4 cod fillets (about 6 oz each)
• 2 tablespoons butter
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• Juice of 1 lemon
• 1 teaspoon lemon zest
• 1 teaspoon paprika
• ½ teaspoon onion powder
• Salt and black pepper, to taste
• 1 tablespoon fresh parsley, chopped

For the Roasted Brussels Sprouts

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt and black pepper
• ½ teaspoon garlic powder

For the Bowls

• 2 cups cooked jasmine or brown rice
• Lemon wedges
• Fresh parsley for garnish

Instructions

Step 1: Roast the Brussels Sprouts

1. Preheat the oven to 425°F (220°C).
2. Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper.
3. Spread on a baking sheet and roast for 20–25 minutes, flipping halfway until golden and crispy.

Step 2: Cook the Cod

1. Pat the cod fillets dry and season with paprika, onion powder, salt, and pepper.
2. Heat olive oil in a large skillet over medium-high heat.
3. Cook cod for 3–4 minutes per side, depending on thickness, until flaky.
4. Add butter and minced garlic to the skillet.
5. Stir in lemon juice and zest, then spoon the garlic butter over the fish for 1–2 minutes.
6. Sprinkle with fresh parsley.

Step 3: Assemble the Bowls

1. Divide cooked rice among serving bowls.
2. Add roasted Brussels sprouts.
3. Place a cod fillet on top.
4. Drizzle with the remaining lemon garlic butter sauce.
5. Garnish with parsley and lemon wedges.

Prep Time

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Servings: 4

Nutrition (Approximate Per Serving)

• Calories: 465
• Protein: 35g
• Carbohydrates: 32g
• Fat: 21g
• Fiber: 6g
• Sodium: 420mg

Tips

• Pat the cod dry before cooking for a better sear.
• Don’t overcook the fish—it should flake easily with a fork.
• Add red pepper flakes for a spicy kick.
• Substitute quinoa or cauliflower rice for a lower-carb option.
• Finish with grated Parmesan for extra richness.

Frequently Asked Questions

Can I use frozen cod?

Yes. Thaw it completely and pat it dry before cooking to achieve the best texture.

What can I substitute for Brussels sprouts?

Broccoli, asparagus, green beans, zucchini, or roasted carrots all work well.

Is this recipe good for meal prep?

Absolutely. Store the cod, rice, and vegetables in separate airtight containers for up to 3 days and reheat gently.

What other fish can I use?

Halibut, haddock, tilapia, mahi-mahi, or salmon are excellent substitutes.

How do I know when cod is cooked?

The fish is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.