Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

 

 

 

 

 

 

 

 

Ingredients:

For the Cod:

1 pound cod fillets (high-protein fish)

2 tablespoons olive oil (healthy fat)

2 cloves garlic, minced (immune-boosting)

1 tablespoon lemon juice (vitamin C)

1/2 teaspoon dried oregano (antioxidant)

1/4 teaspoon salt (for flavor)

For the Roasted Brussels Sprouts:

1 pound Brussels sprouts, trimmed and halved (fiber-rich)

2 tablespoons olive oil (heart-healthy)

1/2 teaspoon salt

1/4 teaspoon black pepper (anti-inflammatory)

For the Lemon Garlic Butter Sauce:

2 tablespoons butter (healthy fats)

2 cloves garlic, minced (gut health)

1 tablespoon lemon juice (fresh and tangy)

1 teaspoon lemon zest (flavor booster)

For the Bowls:

2 cups cooked brown rice or quinoa (whole grains)

Fresh parsley, chopped (garnish for flavor and antioxidants)

Directions:

Prepare the Brussels Sprouts: Preheat the oven to 400°F (200°C). Place halved Brussels sprouts on a baking sheet. Drizzle with olive oil, and season with salt and black pepper. Toss to coat evenly. Roast in the oven for 20-25 minutes, flipping halfway through, until golden and crispy.

Prepare the Cod: While the Brussels sprouts are roasting, pat the cod fillets dry with paper towels. In a small bowl, mix olive oil, minced garlic, lemon juice, oregano, and salt. Brush the mixture evenly over the cod fillets.

Cook the Cod: Heat a large skillet over medium heat. Add the cod fillets and cook for 3-4 minutes per side, or until the fish flakes easily with a fork and is cooked through. Remove from the pan and set aside.

Make the Lemon Garlic Butter Sauce: In the same skillet, melt the butter over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant. Add the lemon juice and zest, stir to combine, and remove from heat.

Assemble the Bowls: Divide the cooked brown rice or quinoa between 4 bowls. Top each with a piece of cod and a portion of roasted Brussels sprouts. Drizzle the lemon garlic butter sauce over the cod. Garnish with chopped parsley if desired.

—

Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: ~370 kcal per serving | Servings: 4

—