This bowl features tender, flaky cod fillets pan-seared to golden perfection in a rich lemon-garlic butter sauce. The cod rests on a creamy, seasoned puree or mash base (you can use cauliflower mash, potato purée, or a garlic parmesan sauce), paired with caramelized roasted Brussels sprouts for a perfect balance of brightness, richness, and savory depth.

The result is a simple yet restaurant-worthy dinner bowl packed with protein, nutrients, and big flavor.

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🍽️ Full Recipe

Ingredients

For the Cod

• 1 pound cod fillets, cut into 4 pieces

• 2 tbsp olive oil

• 2 cloves garlic, minced

• 1 tbsp lemon juice

• 1 tbsp unsalted butter

• 1/2 tsp dried oregano

• 1/4 tsp salt (or to taste)

• 1/4 tsp black pepper

• Optional: paprika for color

For the Roasted Brussels Sprouts

• 1 lb Brussels sprouts, halved

• 2 tbsp olive oil

• 1/2 tsp garlic powder

• Salt & black pepper, to taste

For the Creamy Base (choose one)

Option A – Garlic Cauliflower Mash:

• 1 medium head cauliflower, steamed

• 2 tbsp cream or milk

• 1 tbsp butter

• Salt & pepper

Option B – Garlic Parmesan Sauce:

• 1 cup heavy cream

• 1 tbsp butter

• 1 tsp garlic powder

• 1/4 cup grated parmesan

• Salt + pepper

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👩‍🍳 Instructions

1. Roast the Brussels Sprouts

1. Preheat oven to 425°F (218°C).

2. Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper.

3. Spread on a baking sheet cut-side down.

4. Roast 20–25 minutes, until browned and crispy.

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2. Prepare the Cod

1. Pat fillets dry. Season both sides with salt, pepper, oregano, and optional paprika.

2. Heat olive oil in a skillet over medium-high heat.

3. Add cod and cook 3–4 minutes per side, until golden brown.

4. Reduce heat to low. Add butter, minced garlic, and lemon juice.

5. Spoon the melted lemon-garlic butter over the cod as it finishes cooking.

6. Remove and keep warm.

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3. Make the Creamy Base (Choose A or B)

A. Cauliflower Mash

Blend steamed cauliflower with butter, cream, salt, and pepper until smooth.

B. Garlic Parmesan Sauce

Simmer cream + butter. Add parmesan and garlic powder, whisk until thickened. Season.

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4. Assemble the Bowls

• Add a generous scoop of creamy base to each bowl.

• Top with two cod pieces.

• Add a serving of roasted Brussels sprouts.

• Spoon extra lemon-garlic butter from the pan over the cod.

Finish with a lemon wedge or fresh parsley.

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❤️ Serving Suggestions

• Serve with quinoa, rice, or mashed potatoes.

• Add chili flakes for heat.

• Try with asparagus, broccolini, or roasted carrots.

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⚡ Nutrition (Per Serving, Approx.)

• Calories: ~420

• Protein: 35g

• Carbs: 14–18g (depends on sauce/mash choice)

• Fat: 25g

• Fiber: 5g

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❓ Related Questions You Might Ask

If you’d like, I can also answer things like:

• “How do I prevent cod from falling apart while cooking?”

• “Can I make this dairy-free or keto?”

• “What wine pairs best with lemon butter cod?”

• “Can I swap cod for salmon or tilapia?”

• “How do I meal-prep this dish?”

Just tell me!