Description
Succulent lemon garlic butter cod bowls blend Mediterranean flavors with crispy roasted brussels sprouts for a wholesome seafood experience. Delicate fish nestled over zesty vegetables promises a quick, nourishing meal you’ll crave again and again.
Ingredients
Scale
Main Protein:
- 4 cod fillets
Seasoning and Flavoring:
- 4 cloves garlic (minced)
- 2 tablespoons butter (melted)
- 1 lemon (juiced and zested)
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Accompaniments and Vegetables:
- 1 pound Brussels sprouts (halved)
- 2 tablespoons olive oil
- 1 cup cooked quinoa or rice
- Fresh parsley (chopped (for garnish))
Instructions
- Prepare the oven at 400°F (200°C) to ensure optimal roasting temperature for Brussels sprouts.
- Coat Brussels sprouts with olive oil, seasoning with salt and pepper, then distribute evenly across a baking sheet for uniform roasting.
- Roast the sprouts for 20-25 minutes until they develop a golden exterior and tender interior.
- While sprouts are cooking, thoroughly dry cod fillets using paper towels to promote better searing.
- Create a flavor-packed butter mixture by combining melted butter, olive oil, minced garlic, fresh lemon juice, lemon zest, smoked paprika, salt, and pepper.
- Generously brush cod fillets with the aromatic butter mixture, ensuring complete coverage.
- Heat a skillet over medium-high heat to achieve a perfect golden sear on the fish.
- Cook cod fillets for 2-3 minutes per side, monitoring for a golden-brown crust and complete internal cooking.
- Construct bowls using quinoa or rice as a foundational layer, adding roasted Brussels sprouts.
- Delicately place seared cod fillets atop the vegetable base.
- Enhance presentation by sprinkling fresh parsley and additional lemon zest for brightness.
- Optional: Incorporate red pepper flakes for those desiring a spicier profile.
- Serve immediately while ingredients remain warm and flavors are most vibrant.
Notes
- Opt for fresh, firm cod fillets to ensure the best texture and flavor when searing.
- Pat the fish completely dry before cooking to achieve a golden, crispy exterior without steaming.
- Adjust roasting time for Brussels sprouts based on their size; smaller sprouts will cook faster and can burn quickly.
- Customize the dish by swapping cod with other mild white fish like halibut or tilapia for variety.
- Reduce butter content for a lighter version by using more olive oil and less butter in the seasoning mix.
- Create a gluten-free option by serving over cauliflower rice instead of traditional grains.
- Enhance meal prep by roasting extra Brussels sprouts for quick future meals.
- Boost protein content by adding a handful of toasted almonds or pumpkin seeds as a crunchy topping.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 370 kcal
- Sugar: 2 g
- Sodium: 250 mg
- Fat: 22 g
- Saturated Fat: 7 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 70 mg