Teriyaki-Glazed Cod with Cauliflower Rice

This healthy fish recipe comes together fast with just three ingredients you can always have on hand in your freezer and fridge. Store-bought teriyaki glaze makes a great marinade for cod that doubles as a sauce for the cauliflower rice.

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Prep Time:
10 mins
Additional Time:
10 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 4 (6 ounce) frozen cod fillets, thawed and patted dry

  • ¼ teaspoon ground pepper, plus a pinch, divided

  • ¼ cup teriyaki glaze

  • 2 tablespoons extra-virgin olive oil, divided

  • ¼ teaspoon kosher salt, divided

  • 2 10-ounce packages frozen cauliflower rice

Directions

  1. Preheat broiler to high, with oven rack set in upper-middle position. Line a rimmed baking sheet with foil and set a wire rack on it.

  2. Sprinkle cod fillets with 1/8 teaspoon pepper; arrange on the rack on the prepared pan.

  3. Combine teriyaki glaze, 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.

  4. Brush 2 tablespoons of the sauce over the fillets (reserve the remaining sauce for serving). Broil the fish until it flakes with a fork and an instant-read thermometer inserted into the thickest part registers 145 degrees F, 4 to 8 minutes (depending on the thickness of the fillets).

  5. Cook cauliflower rice in the microwave according to package directions. Stir in the remaining 1 tablespoon oil, 1/8 teaspoon salt and pinch of pepper. Divide the cauliflower rice among 4 serving plates, top with the fish and serve with the reserved sauce.

Nutrition Facts (per serving)

232 Calories
8g Fat
12g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 fillet & 1 cup cauliflower rice
Calories 232
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 3g 11%
Total Sugars 7g
Added Sugars 3g 6%
Protein 25g 51%
Total Fat 8g 10%
Saturated Fat 1g 6%
Cholesterol 67mg 22%
Vitamin A 9IU 0%
Vitamin C 61mg 68%
Folate 9mcg 2%
Sodium 645mg 28%
Calcium 62mg 5%
Iron 1mg 7%
Magnesium 29mg 7%
Potassium 342mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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