Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts 🍋
Indulge in a delightful and nutritious meal with Lemon Garlic Butter Cod Bowls, complemented by perfectly roasted Brussels sprouts. This dish combines tender, flaky cod infused with zesty lemon and aromatic garlic butter, paired with crispy Brussels sprouts for a satisfying crunch. It’s a wholesome option for lunch or dinner, offering a balance of protein, healthy fats, and vegetables.
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
• 1/4 teaspoon black pepper
For the Brussels Sprouts:
• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
For the Lemon Garlic Butter Sauce:
• 2 tablespoons unsalted butter, melted
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon fresh parsley, chopped (for garnish)
Instructions
1. Prepare the Brussels Sprouts:
• Preheat Oven: Preheat your oven to 400°F (200°C).
• Season: In a bowl, toss the halved Brussels sprouts with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper until evenly coated.
• Roast: Spread the Brussels sprouts on a baking sheet in a single layer. Roast in the preheated oven for 20–25 minutes, stirring halfway through, until they are golden brown and crispy on the edges.
2. Prepare the Cod:
• Season: Pat the cod fillets dry with paper towels. In a small bowl, combine 2 tablespoons of olive oil, minced garlic, lemon juice, dried oregano, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Brush this mixture over both sides of the cod fillets.
• Cook: Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillets. Cook for 3–4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
3. Prepare the Lemon Garlic Butter Sauce:
• In a small saucepan over low heat, melt the unsalted butter. Add the minced garlic and sauté for about 1 minute until fragrant. Stir in the lemon juice and lemon zest, then remove from heat.
4. Assemble the Bowls:
• Base: Divide the roasted Brussels sprouts among four serving bowls.
• Add Cod: Place a piece of cooked cod on top of the Brussels sprouts in each bowl.
• Drizzle Sauce: Spoon the lemon garlic butter sauce over the cod and Brussels sprouts.
• Garnish: Sprinkle chopped fresh parsley over each bowl for a burst of color and added freshness.
Serving Suggestions
This dish is versatile and pairs well with various sides:
• Quinoa or Brown Rice: For added whole grains and fiber.
• Mixed Green Salad: A light salad with a citrus vinaigrette complements the flavors.
• Crusty Bread: Ideal for soaking up any extra lemon garlic butter sauce.
Nutritional Information
While exact nutritional values can vary based on specific ingredients and portion sizes, this meal is generally:
• High in Protein: Thanks to the cod, providing essential amino acids.
• Rich in Omega-3 Fatty Acids: Beneficial for heart health.
• Packed with Vitamins and Minerals: Brussels sprouts offer vitamins C and K, while the lemon adds vitamin C.
Tips and Variations
• Fish Alternatives: If cod isn’t available, other white fish like haddock or tilapia can be used.
• Additional Vegetables: Incorporate other roasted vegetables such as carrots or asparagus for variety.
• Spice It Up: Add a pinch of red pepper flakes to the lemon garlic butter sauce for a subtle heat.
Conclusion
The Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts offer a delightful combination of flavors and textures, making it a perfect choice for a nutritious and satisfying meal. Whether you’re cooking for yourself or entertaining guests, this recipe is sure to impress with its simplicity and gourmet taste.