Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Složka Množství Kalorie
Květák 566.99g 142kcal
Olivový olej 28g 248kcal
Pepř černý 0.575g 1kcal
Treska atlantská, syrová 680.388g 558kcal
Sůl 1g 0kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
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
Instructions Checklist
Step 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.

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

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

Step 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).

Step 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.

nutriční údaje
Velikost porce 319 g | ml
Množství na porci 237
992
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.6g 11%
Nasycené tuky 1.2g 6%
Sodík 233mg 10%
Sacharidy celkem 7.6g 3%
Vláknina 3.4g 12%
Cukr 2.7g
Bílkoviny 33g 66%
Vitamin D 1.5mcg 8%
Vápník 59mg 5%
Železo 1.3mg 7%
Draslík 1128mg 24%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 20.45 mcg 2%
Thiamin [B1] 0.2 mg 17%
Riboflavin [B2] 0.196 mg 15%
Niacin [B3] 4.229 mg 26%
Kyselina pantotenová [B5] 1.208 mg 24%
Vitamin B6 0.678 mg 40%
Kobalamin [B12] 1.548 mcg 0%
Floát [B9] 92.727 mcg 0%
Vitamin C 70.023 mg 78%
Vitamin D 1.531 mcg 8%
Vitamin E 2.212 mg 15%
Vitamin K 26.59 mcg 22%
Betain 0.02 mg 0%
Cholin 110.94 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 7.6 g 3%
Sugars 2.7 g 5%
Vláknina 3.4 g 12%
Carbohydrate 7.6 g 0%
Čisté sacharidy 4.9g
aminokyseliny
živina Množství DV
Alanin 1.997 g 0%
Arginin 1.936 g 0%
Kyselina asparagová 3.354 g 0%
Cystein 0.353 g 0%
kyselina glutamová 4.888 g 0%
Glycin 1.556 g 0%
Histidin 0.971 g 0%
Izoleucin 1.498 g 0%
Leucin 2.613 g 0%
Lysin 3.089 g 0%
Metionin 0.925 g 0%
Fenylalanin 1.275 g 0%
Prolin 1.174 g 0%
Serin 1.357 g 0%
Treonin 1.437 g 0%
Tryptofan 0.367 g 0%
Tyrosin 1.095 g 0%
Valin 1.738 g 0%
Minerály
živina Množství DV
Vápník 59.11 mg 5%
Měď 0.11 mg 12%
Fluorid 1.47 mcg 0%
Železo 1.29 mg 7%
Hořčík 75.94 mg 18%
Mangan 0.26 mg 11%
Fosfor 407.89 mg 33%
Draslík 1128.31 mg 24%
Selen 57.16 mcg 104%
Sodík 232.88 mg 10%
Zinek 1.15 mg 10%
další
živina Množství DV
Voda 268.644 g 0%
Popel 3.057 g 0%