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.

Source:, April 2018


Recipe Summary

10 mins
20 mins


Ingredient Checklist


Instructions Checklist
  • 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.

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

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

  • 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).

  • 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

1 fillet & 1 cup cauliflower rice
232 calories; protein 25.4g; carbohydrates 11.5g; dietary fiber 3g; sugars 7.4g; fat 7.6g; saturated fat 1.1g; cholesterol 66.9mg; vitamin a iu 9.2IU; vitamin c 61.4mg; folate 9.4mcg; calcium 61.8mg; iron 1.3mg; magnesium 28.5mg; potassium 341.6mg; sodium 644.9mg; added sugar 3g.

3 1/2 lean protein, 1 1/2 vegetable, 1/2 other carbohydrate