Description
Savory lemon garlic butter cod bowls blend Mediterranean flavors with fresh, zesty ingredients. Crisp brussels sprouts and succulent cod create a perfect harmony that delights seafood enthusiasts searching for a quick, nutritious meal.
Ingredients
Scale
Proteins:
- 1.5 pounds (680 grams) cod fillets, cut into portions
- 2 tablespoons butter
- 3 cloves garlic, minced
Seasonings and Spices:
- Salt, to taste
- Black pepper, to taste
- 2 tablespoons all-purpose flour (optional, for light coating)
- 1 tablespoon chopped fresh parsley (optional)
- ½ teaspoon garlic powder
- Juice and zest of 1 lemon
Cooking Oils and Additional Ingredients:
- 4 tablespoons olive oil
- 1 pound (454 grams) Brussels sprouts, halved
- 2 cups cooked rice, quinoa, or cauliflower rice
- Extra lemon wedges, for serving
Instructions
- Prepare the Brussels sprouts by meticulously trimming and halving each vegetable, ensuring uniform size for even roasting. Massage with fragrant olive oil, then liberally season with garlic powder, kosher salt, and freshly cracked black pepper.
- Arrange the seasoned Brussels sprouts cut-side down on a rimmed baking sheet, creating space between each piece to promote optimal caramelization. Slide into a preheated oven at 425F and roast until edges transform into crispy, golden-brown delights, approximately 20-25 minutes.
- While vegetables roast, gently pat cod fillets completely dry using paper towels. Season with delicate pinches of salt and pepper, creating a light protective coating.
- Heat a large skillet over medium flame, introducing a harmonious blend of olive oil and butter. Once the fat shimmers, introduce minced garlic and allow it to dance and release its aromatic essence for mere moments.
- Carefully nestle seasoned cod into the fragrant pan, allowing each fillet to develop a golden, delicate crust. Cook for 3-4 minutes per side, depending on thickness, until fish becomes opaque and effortlessly flakes.
- Brighten the fish with a vibrant squeeze of fresh lemon juice, then scatter lemon zest and chopped parsley across the surface. Lovingly spoon the infused garlic butter over the cod.
- Construct your culinary canvas by layering a foundation of fluffy rice or quinoa. Artfully arrange roasted Brussels sprouts and perfectly cooked cod atop the grains.
- Finish the dish with an additional drizzle of lemon juice and a final sprinkle of fresh parsley, creating a visually stunning and flavor-packed meal.
Notes
- Choose fresh, firm cod fillets with a mild, sweet aroma to ensure the best flavor and texture for your dish.
- Pat the cod completely dry before seasoning to achieve a golden, crispy exterior when pan-searing.
- Dust cod with a light coating of flour for an extra-crispy crust that locks in moisture and creates a delicate texture.
- Roast Brussels sprouts until they have crispy, caramelized edges for maximum flavor and a satisfying crunch.
- Swap cod for other white fish like halibut or sea bass if unavailable, maintaining similar cooking techniques.
- Create a gluten-free version by using cornstarch or almond flour instead of traditional wheat flour for coating.
- For a lighter option, use less butter and opt for a heart-healthy olive oil alternative in the cooking process.
- Elevate the dish with additional herbs like dill or chives to complement the lemon and garlic flavors.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 460
- Sugar: 2 g
- Sodium: 350 mg
- Fat: 22 g
- Saturated Fat: 8 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 44 g
- Fiber: 6 g
- Protein: 24 g
- Cholesterol: 70 mg