Description

A flavorful and healthy dish featuring tender cod fillets cooked in a zesty lemon garlic butter sauce, served with crispy roasted Brussels sprouts over a warm grain bowl.

Ingredients

Units Scale

4 cod fillets (about 5 oz each)
2 tablespoons olive oil
1 tablespoon butter
3 garlic cloves, minced
1 lemon, juiced and zested
1/2 teaspoon paprika
Salt and pepper to taste
1 lb Brussels sprouts, halved
1 tablespoon olive oil (for roasting)
1 cup cooked brown rice or quinoa
Fresh parsley for garnish (optional)

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Instructions

Preheat oven to 425°F (220°C).
Toss halved Brussels sprouts with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until crispy and golden.
Pat cod fillets dry and season with salt, pepper, and paprika.
Heat 2 tablespoons olive oil in a skillet over medium heat. Add cod and cook 3-4 minutes per side until golden and cooked through. Remove from skillet and set aside.
In the same skillet, add butter and minced garlic. Sauté for 1 minute until fragrant.
Add lemon juice and zest. Stir to combine and cook for another minute.
Return cod to the skillet and spoon sauce over the fillets.
Assemble bowls with cooked rice or quinoa, roasted Brussels sprouts, and cod. Spoon extra sauce over the top.
Garnish with fresh parsley if desired and serve warm.

Notes

You can substitute cod with haddock or tilapia.
For extra flavor, add red pepper flakes to the lemon garlic sauce.
Use cauliflower rice for a low-carb option.

Nutrition

Serving Size: 1 bowl
Calories: 380
Sugar: 3g
Sodium: 420mg
Fat: 17g
Saturated Fat: 4g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 5g
Protein: 32g
Cholesterol: 70mg