Introduction

If there is one thing I’ve learned in my years of cooking, it’s that healthy eating doesn’t have to be a chore. Many people shy away from cooking fish at home because they fear it will be bland or difficult to master, but these Lemon Garlic Cod Bowls with Roasted Brussels Sprouts are here to change that narrative. This recipe is the epitome of “fresh meets fast.”

We are combining flaky, buttery cod fillets with earthy, caramelized Brussels sprouts, all tied together by a bright, citrusy garlic infusion. It’s light enough for a summer evening but satisfying enough to fuel you through a busy workday. If you enjoy clean eating but refuse to sacrifice flavor, this bowl is about to become your new best friend.

Why I Love This Recipe

I’m a huge fan of “bowl” meals because they offer a complete nutritional profile in one beautiful presentation. Here’s why this recipe stays on my permanent rotation:

1. High Protein, Low Effort: Cod is a fantastic lean protein that cooks in less than 15 minutes.
2. Flavor Harmony: The acidity of the lemon cuts through the richness of the garlic butter, while the charred edges of the Brussels sprouts add a much-needed crunch.
3. Meal Prep Friendly: These bowls hold up surprisingly well for lunch the next day, much like this light tangy chicken salad I often make for busy weeks.
4. One Pan Magic: If you time it right, you can roast everything on a single large sheet pan (or two smaller ones), making cleanup a total breeze.

List of Ingredients

For the Cod

• 1 lb Cod Fillets: Cut into 4 even pieces. Look for thick-cut loins if possible.
• 2 tablespoons Olive Oil: Provides the base for our marinade.
• 2 Garlic Cloves: Minced fresh for the best aromatic punch.
• 1 tablespoon Lemon Juice: Freshly squeezed is non-negotiable here!
• 1/2 teaspoon Dried Oregano: Adds an earthy, Mediterranean flair.
• 1/4 teaspoon Salt: To enhance the natural flavors of the fish.

For the Brussels Sprouts

• 1 lb Brussels Sprouts: Trimmed and halved.
• 1 tablespoon Olive Oil: For roasting.
• Salt and Black Pepper: To taste.

Swaps and Notes

• The Fish: If you can’t find cod, any firm white fish will work. Halibut or haddock are excellent substitutes.
• The Greens: Not a fan of Brussels sprouts? You can swap them for broccoli florets or asparagus. Just keep an eye on the roasting time, as asparagus cooks much faster.
• The Fat: For an even richer flavor, you can swap the olive oil in the cod marinade for melted grass-fed butter.
• Add Grain: If you aren’t watching your carbs, serving this over a bed of quinoa or jasmine rice makes it even heartier.

List of Steps

1. Prep the Oven: Preheat your oven to 400°F (200°C). If you are using two separate racks, ensure they are positioned in the upper and lower thirds of the oven.
2. Roast the Sprouts: Start the Brussels sprouts first, as they take longer. Toss the halved sprouts with olive oil, salt, and pepper on a baking sheet. Spread them out in a single layer (cut side down for maximum browning!). Roast for 20–25 minutes until crispy and tender.
3. Whisk the Marinade: While the sprouts are roasting, combine the olive oil, minced garlic, lemon juice, oregano, and salt in a small bowl. Whisk until emulsified.
4. Prepare the Cod: Pat the cod fillets dry with a paper towel (this helps the seasoning stick). Brush the cod fillets generously with the lemon garlic mixture on all sides.
5. Bake the Fish: Arrange the cod on a separate lined baking sheet. Slide it into the oven during the last 10–12 minutes of the Brussels sprouts’ roasting time. The fish is done when it is opaque and flakes easily with a fork.
6. Assemble the Bowls: Divide the roasted Brussels sprouts into four bowls. Top each with a cod fillet. Drizzle any remaining juices from the fish pan over the top for extra flavor.

Tips for Success

• Don’t Overcrowd: When roasting Brussels sprouts, give them space. If they are too close together, they will steam rather than roast, and you’ll miss out on that delicious “crunch.”
• Dry the Fish: Always pat your seafood dry before adding oil or seasoning. Moisture is the enemy of a good sear or roast.
• Check the Temp: Cod is perfectly cooked at an internal temperature of 145°F. Don’t overcook it, or it will become rubbery.

Serving Suggestions and Pairings

These bowls are a complete meal on their own, but if you want to elevate the experience, try these pairings:

• A Refreshing Drink: Balance the garlic and lemon with a chilled glass of this blueberry lemonade.
• Side Dish: If you’re feeling extra hungry, a small portion of this tomato skillet with okra and sausage makes a flavorful, Southern-inspired side.
• Quick Appetizer: Start the meal with a this 3-ingredient egg wrap sliced into small pinwheels.

Nutritional Information (Per Serving)

• Calories: 245 kcal
• Protein: 24g
• Fat: 11g
• Carbohydrates: 12g
• Fiber: 5g
• Sodium: 380mg

Storage and Leftover Tips

• Refrigeration: Store leftovers in an airtight container for up to 2 days.
• Reheating: To keep the fish from drying out, reheat in the oven at 325°F covered with foil for about 10 minutes. Alternatively, you can eat the cod cold over a salad.
• Freezing: I do not recommend freezing the cooked cod, as the texture can become grainy upon thawing.

More Recipes You Will Love

If you enjoyed this light and healthy dinner, you have to try these other fan favorites from the blog:

• This Cajun Chicken Sausage Gumbo – For when you need a bit more heat and soul in your bowl.
• 3-Ingredient Egg Wrap – The perfect high-protein breakfast to start your day.

Final Thoughts

This Lemon Garlic Cod Bowl is a testament to the fact that simple ingredients, when treated with respect, create the most memorable meals. It’s a dish that leaves you feeling energized rather than weighed down.

Did you try this recipe? I’d love to hear how it turned out! Leave a comment below or tag us on social media. For more easy weeknight inspiration, make sure to follow ChefManiac on all our social platforms.

Happy Cooking!