Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

Discover a wholesome, flavorful dish that brings together tender cod fillets, crispy roasted Brussels sprouts, and a zesty lemon garlic butter sauce. This recipe combines ease of preparation with impressive nutritional benefits, making it a perfect meal for weeknights or special occasions.

Ingredients

For the Cod:

• 1 pound cod fillets, cut into 4 pieces
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt

For the Brussels Sprouts:

• 1 pound Brussels sprouts, halved
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste

For the Butter Sauce:

• 3 tablespoons unsalted butter
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Zest of 1 lemon

Optional Bowl Additions:

• Steamed rice, quinoa, or cauliflower rice
• Fresh parsley, chopped, for garnish

Instructions

1. Prepare the Brussels Sprouts:

1. Preheat your oven to 400°F (200°C).
2. Toss the halved Brussels sprouts with olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Spread them evenly on a baking sheet and roast for 20-25 minutes, stirring halfway, until golden and crispy.

2. Marinate the Cod:

1. In a small bowl, whisk together olive oil, minced garlic, lemon juice, oregano, and salt.
2. Brush the marinade over the cod fillets and let them sit for 10-15 minutes.

3. Cook the Cod:

1. Heat a nonstick skillet over medium heat.
2. Add a drizzle of olive oil and cook the cod fillets for 3-4 minutes on each side, or until the fish flakes easily with a fork. Remove and set aside.

4. Make the Butter Sauce:

1. In the same skillet, melt the butter over medium heat.
2. Add the minced garlic and cook for 1-2 minutes until fragrant.
3. Stir in the lemon juice and zest, then drizzle the sauce over the cooked cod.

5. Assemble the Bowls:

1. Add a serving of rice, quinoa, or cauliflower rice to each bowl.
2. Top with roasted Brussels sprouts and a piece of cod.
3. Drizzle with any remaining butter sauce and garnish with fresh parsley.

History

Cod has been a staple in European and North American diets for centuries, cherished for its mild flavor and adaptability. Paired with Brussels sprouts, which gained popularity in the 16th century, this dish represents a blend of traditional ingredients with modern culinary flair.

Benefits

Cod is a lean source of protein and rich in vitamins like B12 and omega-3 fatty acids, promoting heart health. Brussels sprouts provide a powerful dose of antioxidants, fiber, and essential nutrients such as vitamin C, supporting immunity and digestion.

Nutrition

Each serving contains approximately:

• Calories: 320
• Protein: 30g
• Carbohydrates: 15g
• Fat: 15g
• Fiber: 5g

Conclusion

Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts bring together nutritious ingredients, robust flavors, and easy preparation. Whether you’re cooking for yourself or hosting guests, this recipe promises satisfaction.

Lovers of This Dish

Seafood enthusiasts and health-conscious food lovers alike will adore this dish for its rich flavors and impressive nutritional profile. It’s perfect for those seeking a balanced, delicious meal.