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If you’re on the lookout for a vibrant, nourishing meal that brings comfort and bright flavors in one bowl, look no further than the Healthy Cod and Roasted Brussels Sprouts Bowls with Lemon Garlic Butter Recipe. This dish beautifully balances flaky, tender cod with caramelized Brussels sprouts, all brought together by a luscious lemon garlic butter sauce that feels indulgent without the guilt. It’s one of those meals that feels like a warm hug after a long day but still keeps your health goals firmly in check.

Ingredients You’ll Need

The image shows four raw fish fillets arranged in two rows of two on a light wooden cutting board with a built-in handle on the left side. Each fillet is pale white with a slightly pinkish hue, seasoned with light black pepper scattered evenly over the surface. The fillets have smooth, moist textures with the bottom left fillet showing a small reddish area in the center. The cutting board sits on a white marbled surface, creating a clean and simple setting. Photo taken with an iphone --ar 4:5 --v 7

The beauty of this recipe lies in its simple, wholesome ingredients that work harmoniously to deliver an unforgettable taste and texture. Each component, from the fresh cod to the roasted Brussels sprouts and the zesty lemon garlic butter, plays a crucial role in building layers of flavor and color.

1 pound cod fillets, cut into 4 pieces: Fresh and flaky, cod is a mild fish that soaks up seasonings beautifully.
2 tablespoons olive oil: Adds healthy fats and helps cook the cod to a perfect golden sear.
2 cloves garlic, minced: Provides a punch of savory depth for the fish marinade.
1 tablespoon lemon juice: Brightens the cod with a refreshing citrus note.
1/2 teaspoon dried oregano: Brings an earthy, herbaceous touch to the cod seasoning.
1/4 teaspoon salt: Enhances all the natural flavors.
1/8 teaspoon black pepper: Offers a gentle warmth to balance the dish.
1 pound Brussels sprouts, trimmed and halved: Roasting these brings out their natural sweetness and a satisfying crispness.
1 tablespoon olive oil: Coats the sprouts to create that irresistible caramelized crust.
1/2 teaspoon garlic powder: Adds a subtle garlicky aroma to the Brussels sprouts.
1/4 teaspoon onion powder: Layers in savory complexity.
Salt and pepper to taste: Balances the roasted sprouts perfectly.
4 tablespoons butter: The star base for the luscious lemon garlic butter sauce.
4 cloves garlic, minced: Intensifies the sauce with fragrant garlic goodness.
1 tablespoon lemon juice: Keeps the butter sauce bright and vibrant.
1 tablespoon chopped parsley: Adds a fresh, herbal finish that also makes the dish pop visually.
Salt and pepper to taste: Rounds out the sauce to keep it balanced and delicious.

How to Make Healthy Cod and Roasted Brussels Sprouts Bowls with Lemon Garlic Butter Recipe

Step 1: Preheat and Prepare the Brussels Sprouts

Start by preheating your oven to 400°F (200°C). Toss the halved Brussels sprouts in a bowl with olive oil, garlic powder, onion powder, salt, and pepper. This simple seasoning enhances their natural flavor and ensures they roast to tender-crisp caramelized perfection. Spread them evenly on a baking sheet, and roast for 20 to 25 minutes, flipping halfway so both sides get beautifully golden.

Step 2: Marinate the Cod

While the sprouts work their magic in the oven, mix your cod fillets with olive oil, minced garlic, lemon juice, dried oregano, salt, and pepper in a medium bowl. Letting the fish marinate briefly allows the lemon and herbs to infuse, resulting in juicy and flavorful bites.

Step 3: Cook the Cod

Heat a large skillet on medium-high and gently place the marinated cod fillets inside. Cook the fish for about 3 to 4 minutes per side until it easily flakes when you touch it with a fork. Watch carefully to avoid overcooking, which can dry the delicate fish out.

Step 4: Create the Lemon Garlic Butter Sauce

In a small saucepan, melt the butter over medium heat. Add the minced garlic and let it cook just a minute until fragrant—this is where the sauce truly comes alive. Stir in lemon juice and chopped parsley, seasoning with salt and pepper before taking it off the heat to preserve the fresh flavors.

Step 5: Assemble Your Healthy Cod and Roasted Brussels Sprouts Bowls with Lemon Garlic Butter Recipe

Divide the roasted Brussels sprouts evenly into serving bowls. Top each with a perfectly cooked cod fillet and generously drizzle with that heavenly lemon garlic butter sauce. The combination of textures and flavors here is downright addictive.

How to Serve Healthy Cod and Roasted Brussels Sprouts Bowls with Lemon Garlic Butter Recipe

A white bowl with three main layers sits on a white marbled surface: the bottom layer is a creamy, light beige sauce with black pepper specks spread evenly; on top of that are golden-brown Brussels sprouts, roasted with some charred edges, placed on one side; the main focus is two pieces of grilled white fish with a crispy, dark brown crust, one piece lifted by a pair of black chopsticks showing the flaky texture underneath. photo taken with an iphone --ar 4:5 --v 7

Garnishes

Fresh herbs like parsley or chives sprinkled on top add a burst of color and freshness. A twist of lemon zest can elevate the citrus notes even further and provide a lovely visual appeal that invites you in for a bite.

Side Dishes

Though these bowls stand beautifully on their own, serving alongside a light quinoa salad or some fluffy brown rice can make for a heartier meal. A crisp green salad with tangy vinaigrette complements the roasted flavors wonderfully, balancing richness with brightness.

Creative Ways to Present

For a fun twist, serve the cod and Brussels sprouts over cauliflower rice or a bed of cooked farro to add interesting texture and bulk. Layering the bowl with a smear of hummus underneath the Brussels sprouts also adds creaminess and an extra punch of flavor.

Make Ahead and Storage

Storing Leftovers

Once cooled, transfer any leftovers to an airtight container and keep them in the refrigerator for up to 3 days. The cod may become even more flavorful as it rests, while the sprouts retain their delicious caramelized crunch.

Freezing

These bowls freeze well if you want to prep in advance. Separate the cod and Brussels sprouts into freezer-safe containers, ensuring the lemon garlic butter sauce is stored separately if possible. Freeze for up to 2 months to enjoy later without losing too much quality.

Reheating

Reheat the Brussels sprouts in a skillet or oven to regain their crispness. Warm the cod gently in a skillet over low heat to avoid drying it out. Drizzle fresh lemon garlic butter over before serving to revive the rich flavors.

FAQs

Can I use frozen cod fillets for this recipe?

Absolutely! Just make sure to thaw the cod completely and pat it dry before marinating to avoid excess moisture that can affect the cooking process.

What if I don’t like Brussels sprouts?

You can swap the Brussels sprouts for another veggie like broccoli, asparagus, or green beans. Just adjust roasting times to match the vegetable you choose.

Is this recipe suitable for a low-carb diet?

Yes, it is! This dish focuses on lean protein and vegetables with healthy fats, making it a great option for low-carb and keto-friendly eating.

Can I make the lemon garlic butter sauce dairy-free?

Certainly! Substitute the butter with olive oil or a plant-based butter alternative to keep that rich flavor without dairy.

How do I know when the cod is perfectly cooked?

The cod is done when it flakes easily with a fork but still looks moist in the center. Overcooking will make it tough, so keep a close eye during that brief skillet time.

Final Thoughts

This Healthy Cod and Roasted Brussels Sprouts Bowls with Lemon Garlic Butter Recipe is a truly delightful dinner that feels special but comes together with ease. It’s perfect for weeknight meals or sharing with friends when you want to impress without stress. I encourage you to give it a try—once you do, this vibrant bowl will surely become one of your favorite go-to meals for a healthy, flavorful bite any day of the week.

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