Introduction
Looking for a light, nutritious, and flavorful dinner that’s both satisfying and stunning on the plate? These Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are everything you need: tender, flaky cod fillets glazed in lemony garlic butter, nestled over fluffy quinoa or rice, and paired with crispy roasted Brussels sprouts. It’s a power-packed bowl that hits every note—fresh, savory, citrusy, and deeply satisfying.
Ready in under 40 minutes, this dish is perfect for:
- Weeknight dinners
- Meal prep lunches
- Low-carb or gluten-free diets
- Pescatarian lifestyles
Want more wholesome, easy-to-prep bowls like this? Dive into fresh flavor with every meal at recipeservice.net—where nutritious meets crave-worthy.
🛒 Ingredients
🐟 Fish
- 4 cod fillets, skinless (about 5–6 oz each)
🥦 Vegetables & Fresh Ingredients
- 1 lb Brussels sprouts, trimmed and halved
- 4 cloves garlic, minced
- 1 lemon, zested and juiced
- 1 tbsp fresh parsley, chopped
🍚 Grains
- 1 cup cooked quinoa or white/brown rice
🧂 Spices & Seasoning
- 1 tsp smoked paprika
- Salt and black pepper, to taste
🛢 Oils & Butters
- 2 tbsp olive oil
- 2 tbsp unsalted butter
Optional: chili flakes for heat, lemon wedges for serving
👨🍳 Directions
🔥 Step 1: Roast the Brussels Sprouts
- Preheat oven to 425°F (220°C).
- Toss halved Brussels sprouts with:
- 1 tbsp olive oil
- Salt and pepper
- Spread on a baking sheet, cut-side down for better caramelization.
- Roast for 20–25 minutes, shaking halfway, until crisp and golden brown.
Tip: Add a squeeze of lemon over the sprouts before serving for brightness.
🍚 Step 2: Cook the Quinoa or Rice
- If not already prepared, cook 1 cup quinoa or rice according to package instructions.
- Fluff with a fork and season with a pinch of salt.
Optional: Stir in a little lemon zest or parsley for added flavor.
🐟 Step 3: Sear the Cod
- Pat cod fillets dry and season both sides with:
- Salt
- Pepper
- Smoked paprika
- Heat 1 tbsp olive oil in a large skillet over medium heat.
- Place cod in skillet and cook for 3–4 minutes per side, depending on thickness.
- Remove from skillet once opaque and flakes easily with a fork.
🧄 Step 4: Make the Lemon Garlic Butter
- In the same skillet, melt 2 tbsp butter over low heat.
- Add:
- 4 cloves garlic, minced
- Juice and zest of 1 lemon
- Sauté for 1–2 minutes, just until garlic is fragrant and the mixture is slightly reduced.
- Spoon sauce over the cooked cod fillets.
🍽️ Step 5: Assemble the Bowls
In each bowl, layer:
- A scoop of quinoa or rice
- A handful of roasted Brussels sprouts
- One cod fillet
- Drizzle of lemon garlic butter
- Sprinkle of chopped parsley
- Optional: Lemon wedges or chili flakes
🍽️ Servings and Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 25–30 minutes
- Total Time: ~40 minutes
🍴 Serving Suggestions
- Serve with:
- Cucumber-tomato salad
- Avocado slices
- A glass of chilled white wine (Sauvignon Blanc or Pinot Grigio)
- Meal prep option:
- Store in 4 sealed containers with rice, cod, and sprouts layered
- Reheat gently before serving
🧑🍳 Variations
- Low-Carb: Use cauliflower rice or spiralized zucchini noodles
- Add Crunch: Top with toasted almonds or sunflower seeds
- Make it Spicy: Add red pepper flakes or a dash of hot sauce
- Dairy-Free: Use plant-based butter or omit and increase olive oil
- Switch the Fish: Substitute cod with haddock, halibut, or tilapia
🧊 Storage & Reheating
Refrigerator:
- Store in airtight containers for up to 3 days
Reheating:
- Reheat cod gently in a skillet or microwave at 50% power to prevent overcooking
- Brussels sprouts can be crisped up in the oven or air fryer
Freezer:
- Cod and rice freeze well; avoid freezing roasted Brussels sprouts for best texture
❓ 10 Frequently Asked Questions (FAQs)
1. Can I use frozen cod?
Yes—thaw overnight in the fridge and pat dry before seasoning and cooking.
2. What’s the best substitute for cod?
Haddock, tilapia, or halibut are all excellent alternatives.
3. Can I air fry the Brussels sprouts?
Absolutely—air fry at 375°F for 12–15 minutes, shaking halfway.
4. Is this dish gluten-free?
Yes! Just ensure your broth or seasonings are certified gluten-free.
5. What’s the best way to cook cod without it falling apart?
Don’t flip too early—wait until a golden crust forms, and use a wide spatula to gently turn.
6. Can I bake the cod instead?
Yes—bake at 400°F for 12–15 minutes, or until it flakes easily.
7. Can I prep this in advance?
Yes—roast veggies and cook quinoa ahead. Sear cod just before serving for best flavor.
8. What can I do with leftover lemon garlic butter?
Use it over veggies, rice, shrimp, or as a bread dip!
9. Can I double this recipe?
Yes! Use two sheet pans for the sprouts and a larger skillet for the cod.
10. How can I make it more filling?
Add a soft-boiled egg, hummus scoop, or roasted chickpeas to bulk up the bowl.
📝 Conclusion
These Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are a shining example of how healthy doesn’t have to mean boring. With buttery cod, zingy citrus, and roasted vegetables all in one bowl, this dish satisfies every craving—savory, bright, nourishing, and rich.
Whether you’re meal-prepping, feeding the family, or making a clean dinner that still feels decadent, this bowl gets it right every time.
For more protein-packed meals, clean eating ideas, and simple sheet pan or skillet recipes, check out recipeservice.net—where flavor meets wellness, fast.
Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts – Clean Eating, Bold Flavor
Ingredients
🐟 Fish
- 4 cod fillets skinless (about 5–6 oz each)
🥦 Vegetables & Fresh Ingredients
- 1 lb Brussels sprouts trimmed and halved
- 4 cloves garlic minced
- 1 lemon zested and juiced
- 1 tbsp fresh parsley chopped
🍚 Grains
- 1 cup cooked quinoa or white/brown rice
🧂 Spices & Seasoning
- 1 tsp smoked paprika
- Salt and black pepper to taste
🛢 Oils & Butters
- 2 tbsp olive oil
- 2 tbsp unsalted butter
- Optional: chili flakes for heat lemon wedges for serving
Instructions
🔥 Step 1: Roast the Brussels Sprouts
- Preheat oven to 425°F (220°C).
- Toss halved Brussels sprouts with:
- 1 tbsp olive oil
- Salt and pepper
- Spread on a baking sheet, cut-side down for better caramelization.
- Roast for 20–25 minutes, shaking halfway, until crisp and golden brown.
- Tip: Add a squeeze of lemon over the sprouts before serving for brightness.
🍚 Step 2: Cook the Quinoa or Rice
- If not already prepared, cook 1 cup quinoa or rice according to package instructions.
- Fluff with a fork and season with a pinch of salt.
- Optional: Stir in a little lemon zest or parsley for added flavor.
🐟 Step 3: Sear the Cod
- Pat cod fillets dry and season both sides with:
- Salt
- Pepper
- Smoked paprika
- Heat 1 tbsp olive oil in a large skillet over medium heat.
- Place cod in skillet and cook for 3–4 minutes per side, depending on thickness.
- Remove from skillet once opaque and flakes easily with a fork.
🧄 Step 4: Make the Lemon Garlic Butter
- In the same skillet, melt 2 tbsp butter over low heat.
- Add:
- 4 cloves garlic, minced
- Juice and zest of 1 lemon
- Sauté for 1–2 minutes, just until garlic is fragrant and the mixture is slightly reduced.
- Spoon sauce over the cooked cod fillets.
🍽️ Step 5: Assemble the Bowls
- In each bowl, layer:
- A scoop of quinoa or rice
- A handful of roasted Brussels sprouts
- One cod fillet
- Drizzle of lemon garlic butter
- Sprinkle of chopped parsley
- Optional: Lemon wedges or chili flakes
Notes
Serve with: Cucumber-tomato salad Avocado slices A glass of chilled white wine (Sauvignon Blanc or Pinot Grigio) Meal prep option: Store in 4 sealed containers with rice, cod, and sprouts layered Reheat gently before serving 🧑🍳 Variations
Low-Carb: Use cauliflower rice or spiralized zucchini noodles Add Crunch: Top with toasted almonds or sunflower seeds Make it Spicy: Add red pepper flakes or a dash of hot sauce Dairy-Free: Use plant-based butter or omit and increase olive oil Switch the Fish: Substitute cod with haddock, halibut, or tilapia 🧊 Storage & Reheating
Refrigerator:
Store in airtight containers for up to 3 days Reheating:
Reheat cod gently in a skillet or microwave at 50% power to prevent overcooking Brussels sprouts can be crisped up in the oven or air fryer Freezer:
Cod and rice freeze well; avoid freezing roasted Brussels sprouts for best texture ❓ 10 Frequently Asked Questions (FAQs)
1. Can I use frozen cod?
Yes—thaw overnight in the fridge and pat dry before seasoning and cooking. 2. What’s the best substitute for cod?
Haddock, tilapia, or halibut are all excellent alternatives. 3. Can I air fry the Brussels sprouts?
Absolutely—air fry at 375°F for 12–15 minutes, shaking halfway. 4. Is this dish gluten-free?
Yes! Just ensure your broth or seasonings are certified gluten-free. 5. What’s the best way to cook cod without it falling apart?
Don’t flip too early—wait until a golden crust forms, and use a wide spatula to gently turn. 6. Can I bake the cod instead?
Yes—bake at 400°F for 12–15 minutes, or until it flakes easily. 7. Can I prep this in advance?
Yes—roast veggies and cook quinoa ahead. Sear cod just before serving for best flavor. 8. What can I do with leftover lemon garlic butter?
Use it over veggies, rice, shrimp, or as a bread dip! 9. Can I double this recipe?
Yes! Use two sheet pans for the sprouts and a larger skillet for the cod. 10. How can I make it more filling?
Add a soft-boiled egg, hummus scoop, or roasted chickpeas to bulk up the bowl. 📝 Conclusion
These Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts are a shining example of how healthy doesn’t have to mean boring. With buttery cod, zingy citrus, and roasted vegetables all in one bowl, this dish satisfies every craving—savory, bright, nourishing, and rich. Whether you’re meal-prepping, feeding the family, or making a clean dinner that still feels decadent, this bowl gets it right every time. For more protein-packed meals, clean eating ideas, and simple sheet pan or skillet recipes, check out recipeservice.net—where flavor meets wellness, fast.