Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Cod:
- 4 cod fillets, about 5–6 oz (140–170 g) each
- 2 tablespoons unsalted butter, melted
- 3 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon paprika
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon chopped fresh parsley
For the Roasted Brussels Sprouts:
- 1½ pounds Brussels sprouts, trimmed and halved
- 1½ tablespoons olive oil
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
For the Bowls:
- 2 cups cooked white or brown rice, quinoa, or cauliflower rice
- 1 lemon, cut into wedges
- ¼ cup chopped fresh parsley
- 2 tablespoons grated Parmesan cheese, optional
Optional Lemon Garlic Butter Sauce:
- 2 tablespoons unsalted butter
- 2 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 1 tablespoon chicken or vegetable broth
- 1 teaspoon chopped parsley
- Pinch of salt and black pepper
Instructions
- Prepare the Brussels Sprouts:
Preheat the oven to 425°F (220°C). Wash and thoroughly dry the Brussels sprouts. Trim the ends and cut each one in half.
Place them on a large baking sheet. Add olive oil, garlic powder, salt, black pepper, and paprika. Toss well until evenly coated.
Arrange the Brussels sprouts cut-side down in a single layer. Roast for 20–25 minutes, turning once halfway through, until browned and crispy on the edges and tender inside.
- Prepare the Cod:
While the Brussels sprouts roast, pat the cod fillets completely dry with paper towels.
In a small bowl, combine melted butter, minced garlic, lemon juice, lemon zest, paprika, oregano, salt, and black pepper.
Brush the lemon garlic butter mixture generously over the cod.
- Bake the Cod:
Place the cod in a lightly greased baking dish or on a separate baking sheet.
Bake at 425°F (220°C) for about 10–14 minutes, depending on the thickness of the fillets.
The cod is ready when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Make the Optional Sauce:
Melt 2 tablespoons butter in a small skillet over medium-low heat.
Add the minced garlic and cook for about 30–60 seconds, just until fragrant. Add lemon juice and broth.
Simmer for 1–2 minutes, then season with a small pinch of salt and black pepper. Remove from heat and stir in parsley.
- Assemble the Bowls:
Divide the cooked rice, quinoa, or cauliflower rice between 4 bowls.
Add a generous portion of roasted Brussels sprouts to each bowl.
Place one baked cod fillet on top.
Drizzle with the lemon garlic butter sauce and garnish with fresh parsley. Add a squeeze of fresh lemon juice before serving.
- Serve:
Serve immediately while the cod is warm and the Brussels sprouts are crispy.
Nutritional Information
Approximate per serving, using white rice and without optional Parmesan or extra sauce:
Calories: 475 kcal
Protein: 39 g
Carbohydrates: 43 g
Fat: 17 g
Saturated Fat: 6 g
Fiber: 7 g
Sugar: 6 g
Sodium: 620 mg
Cholesterol: 105 mg
Nutrition will vary depending on the size of the cod fillets, rice choice, butter, and seasonings used.
Nut Information
- Tree nuts: None
- Peanuts: None
- Almonds: None
- Cashews: None
- Walnuts: None
- Pecans: None
- Pistachios: None
- Hazelnuts: None
- Coconut: None
- Sesame: None
Allergen Information
- Fish: Contains cod
- Dairy: Contains butter; Parmesan is optional
- Gluten: Naturally gluten-free, provided all packaged ingredients are certified gluten-free
- Eggs: None
- Soy: None
- Peanuts: None
- Tree nuts: None
Q/S (Questions & Suggestions)
Q: Can I use frozen cod?
A: Yes. Thaw it completely and pat it very dry before seasoning. This helps prevent excess water from making the fish soggy.
Q: Can I use another fish?
A: Yes. Haddock, pollock, halibut, or tilapia can work well. Cooking time may vary depending on thickness.
Q: Can I make this low-carb?
A: Yes. Replace the rice with cauliflower rice, extra roasted vegetables, or a fresh green salad.
Q: Can I make this dairy-free?
A: Yes. Replace the butter with olive oil or a dairy-free butter alternative and omit the Parmesan.
Q: How do I make the Brussels sprouts extra crispy?
A: Dry them very well, avoid overcrowding the pan, and place them cut-side down while roasting.
Q: Can I prepare this ahead of time?
A: The Brussels sprouts can be roasted ahead and reheated. For the best texture, cook the cod shortly before serving.
Q: How should I store leftovers?
A: Store the cod, Brussels sprouts, and rice separately in airtight containers in the refrigerator for up to 3 days.
Q: Can I freeze the cooked cod?
A: Yes, cooked cod can be frozen for up to about 2 months, although the texture may be slightly softer after thawing.
Suggestion:
For an extra fresh flavor, add a little lemon zest and chopped parsley immediately before serving.