Teriyaki-Glazed Cod with Cauliflower Rice

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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.

By
Lauren Grant
Lauren Grant

Lauren Grant is a food journalist, photographer and former editor with a penchant for frozen peas. She has worked in test kitchens for Better Homes & Gardens, Cuisine at Home and America's Test Kitchen, and has held editorial positions at Diabetic Living and Allrecipes.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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Prep Time:
10 mins
Additional Time:
10 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Low-Carb Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Egg-Free Low-Calorie
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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.

Originally appeared: EatingWell.com, April 2018

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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