Mediterranean Lemon Garlic Butter Cod Bowls

with Roasted Brussels Sprouts, Herbs & Olive Oil

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⭐ INGREDIENTS

For the Cod

• 4 cod fillets (or any white fish)

• 1 tsp paprika

• 1 tsp dried oregano

• Salt & pepper to taste

• 2 tbsp olive oil

• 2 tbsp butter

• 4 garlic cloves, minced

• Juice of 1 lemon

• Zest of 1 lemon

• 1 tbsp fresh parsley, chopped

• 1 tbsp capers (optional Mediterranean boost)

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For the Roasted Brussels Sprouts

• 3 cups Brussels sprouts, trimmed & halved

• 2 tbsp olive oil

• Salt & pepper

• ½ tsp garlic powder

• ½ tsp thyme or oregano

• Optional: 1 tbsp balsamic vinegar

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For the Bowls

• Cooked quinoa, couscous, rice, or farro

• Cherry tomatoes

• Cucumber slices

• Fresh parsley or mint

• Lemon wedges

• Optional: feta cheese or olives

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INSTRUCTIONS

1. Roast the Brussels Sprouts

1. Preheat oven to 425°F (220°C).

2. Toss Brussels sprouts with olive oil, salt, pepper, garlic powder & thyme.

3. Spread on a tray, cut side down.

4. Roast 20–25 minutes until crispy edges and golden centers.
   (Optional: drizzle balsamic for extra Mediterranean sweetness.)

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2. Season the Cod

Mix together:

• paprika

• oregano

• salt & pepper

Rub onto the cod fillets.

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3. Sear the Cod

1. Heat a pan over medium heat with 2 tbsp olive oil.

2. Add cod and cook 3–4 minutes per side until lightly golden and flaky.

3. Transfer fish to a plate.

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4. Make the Lemon Garlic Butter Sauce

In the same pan:

1. Add 2 tbsp butter and melt.

2. Add garlic and cook 30 seconds until fragrant.

3. Stir in lemon juice, lemon zest, parsley, and capers.

4. Simmer 1 minute till glossy.

Return cod to the pan and spoon the sauce over it.

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5. Assemble the Mediterranean Bowls

Layer into each bowl:

1. Base: quinoa, couscous, or rice

2. Roasted Brussels sprouts

3. Cod fillet with lemon-butter sauce

4. Add fresh toppings: cherry tomatoes, cucumber, parsley

5. Finish with lemon wedges and optional feta or olives

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FLAVOR PROFILE

🍋 Bright lemon
🧄 Rich garlic butter
🌿 Mediterranean herbs
🔥 Crispy roasted Brussels sprouts
🐟 Flaky cod
🥗 Fresh veggie toppings

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OPTIONAL VARIATIONS

Mediterranean Creamy Yogurt Drizzle

Mix:

• 2 tbsp Greek yogurt

• 1 tsp olive oil

• 1 tsp lemon juice

• pinch salt + pepper

Drizzle over the bowls.

Spicy Version

Add chili flakes or harissa to the butter sauce.

Low-Carb Version

Replace grains with cauliflower rice or greens.