Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts

Description

Transform your weeknight dinner rotation with these restaurant-worthy Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts. Featuring thick, flaky fillets of tender cod seared to a golden-brown finish, paired with crispy, caramelized Brussels sprouts, every bite is tied together with a rich, velvety lemon-garlic butter sauce. Not only is this dish bursting with bright citrus and savory garlic flavor, but it is also naturally low-carb, keto-friendly, gluten-free, and high in lean protein. It comes together in under 30 minutes in a single skillet and sheet pan, making healthy eating feel like an indulgence.

Recipe Details

• Prep time: 10 minutes

• Cook time: 20 minutes

• Total time: 30 minutes

• Servings: 4 bowls

Ingredients

For the Brussels Sprouts

• 1 lb Brussels sprouts, trimmed and halved

• 2 tbsp extra-virgin olive oil

• ½ tsp kosher salt

• ¼ tsp freshly cracked black pepper

For the Cod & Seasoning

• 1.5 lbs fresh or thawed cod fillets (cut into equal portions)

• 1 tsp garlic powder

• ½ tsp smoked paprika

• ½ tsp kosher salt

• ¼ tsp black pepper

• 2 tbsp unsalted butter (for searing)

For the Lemon Garlic Butter Sauce

• 2 tbsp unsalted butter

• 3 cloves garlic, minced

• ⅓ cup low-sodium chicken broth (or heavy cream for a richer, creamier base)

• ¼ cup fresh lemon juice

• 1 tsp lemon zest

• 1 tbsp fresh parsley, finely chopped (for garnish)

Step-by-Step Instructions

1. Roast the Brussels Sprouts:

   • Preheat your oven to 400°F (200°C).

   • On a large parchment-lined baking sheet, toss the halved Brussels sprouts with olive oil, kosher salt, and black pepper. Arrange them cut-side down for maximum caramelization.

   • Roast for 20 to 22 minutes, shaking the pan halfway through, until the edges are crispy and charred and the centers are tender.

2. Season the Cod:

   • While the sprouts roast, pat the cod fillets completely dry with paper towels (this is the secret to a great sear).

   • In a small bowl, combine the garlic powder, smoked paprika, ½ teaspoon salt, and ¼ teaspoon black pepper. Rub the seasoning evenly across both sides of the cod fillets.

3. Sear the Cod:

   • Heat 2 tablespoons of unsalted butter in a large skillet (cast-iron works best) over medium-high heat.

   • Once the butter is melted and sizzling, add the cod fillets. Sear undisturbed for 3 to 4 minutes until a golden crust forms, then gently flip and cook for another 2 to 3 minutes or until the fish flakes easily with a fork (internal temperature should reach 145°F / 63°C).

   • Transfer the cod to a clean plate and set aside.

4. Simmer the Lemon Garlic Butter Sauce:

   • Lower the heat to medium in the same skillet. Add the remaining 2 tablespoons of butter and the minced garlic. Sauté for about 30 to 60 seconds until fragrant, being careful not to burn the garlic.

   • Pour in the fresh lemon juice, lemon zest, and chicken broth (or heavy cream). Scrape up any delicious browned bits from the bottom of the skillet.

   • Let the sauce simmer gently for 2 to 3 minutes until it reduces slightly and thickens into a glossy glaze. Return the cod (and any resting juices) to the pan for 30 seconds to coat them in the warmth of the sauce.

5. Assemble the Bowls:

   • Divide the crispy roasted Brussels sprouts evenly among 4 bowls.

   • Nestling a golden cod fillet right beside or on top of the sprouts.

   • Generously spoon the warm lemon-garlic butter sauce from the skillet over both the fish and the sprouts.

   • Garnish with fresh chopped parsley and an extra squeeze of lemon juice if desired.

Pro Tips for Success

• Dry your fish: Moisture is the enemy of a good sear. Always use a paper towel to remove excess water from the cod before adding it to the hot skillet.

• Don’t overcook cod: Cod is a lean, delicate white fish. It cooks very quickly; pull it off the heat the moment it turns opaque and flakes apart easily.

• Meal prep friendly: Store leftover cod and Brussels sprouts in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat to avoid drying out the fish.

Frequently Asked Questions (Related High-Intent Questions)

• Can I use a different type of fish for this bowl? Yes! Haddock, halibut, tilapia, pollock, or even thick salmon fillets work wonderfully with this lemon garlic butter sauce. Adjust the sear time slightly depending on the thickness of your chosen fish.

• Is this recipe keto and low-carb compliant? Completely. Cod is zero-carb and high in protein, and Brussels sprouts are a low-carb cruciferous vegetable. If you use heavy cream instead of chicken broth in the sauce, you pump up the healthy fats while keeping net carbs under 6g per serving.

• How do I prevent cod from tasting fishy or watery? Soaking cod briefly in a mixture of milk or water with a splash of lemon juice for 15 minutes before patting dry can pull out any strong ocean odors, though fresh, high-quality cod shouldn’t need this step. Always ensure your pan is hot enough to sear rather than steam the fish.