Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Zutat  Menge  Kalorien 
Blumenkohl 567g 142kcal
Olivenöl 28g 248kcal
Kabeljau atlantisch, roh 680.4g 558kcal
Schwarzer Pfeffer, gemahlen 0.529g 1kcal
Sauce, Teriyaki, servierfertig 76g 68kcal
Salz, koscher 1.5g 0kcal

Recipe Tags:

Food

Recipe Instructions:

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

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Directions
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.

Nährwertangaben 
Portionsgröße  338 g | ml
Menge pro Portion  254
1063
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.6g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 1010mg 44%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  3.5g 12%
Zucker  5.4g
Protein  34g 68%
Vitamin D 1.5mcg 8%
Kalzium 64mg 5%
Eisen  1.6mg 9%
Kalium 1171mg 25%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 20.448 mcg 2%
Thiamin [B1] 0.206 mg 17%
Riboflavin [B2] 0.209 mg 16%
Niacin [B3] 4.471 mg 28%
Pantothensäure [B5] 1.246 mg 25%
Vitamin B6 0.697 mg 41%
Cobalamin [B12] 1.548 mcg 0%
Folat [B9] 94.247 mcg 0%
Vitamin C 70.025 mg 78%
Vitamin D 1.531 mcg 8%
Vitamin E 2.211 mg 15%
Vitamin K 26.572 mcg 22%
Betain 0.019 mg 0%
Cholin 114.646 mg 21%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.6 g 4%
Sugars 5.4 g 11%
Ballaststoffe  3.5 g 12%
Carbohydrate 7.5 g 0%
Netto-Kohlenhydrate 5.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.997 g 0%
Arginin 1.936 g 0%
Asparaginsäure 3.354 g 0%
Cystein 0.353 g 0%
Glutaminsäure 4.887 g 0%
Glycin 1.556 g 0%
Histidin 0.971 g 0%
Isoleucin 1.498 g 0%
Leucin 2.613 g 0%
Lysin 3.089 g 0%
Methionin 0.925 g 0%
Phenylalanin 1.275 g 0%
Prolin 1.174 g 0%
Serin 1.357 g 0%
Threonin 1.437 g 0%
Tryptophan 0.367 g 0%
Tyrosin 1.095 g 0%
Valin 1.738 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 63.81 mg 5%
Kupfer 0.13 mg 14%
Fluorid 1.46 mcg 0%
Eisen  1.62 mg 9%
Magnesium 87.51 mg 21%
Mangan 0.26 mg 11%
Phosphor 437.14 mg 35%
Kalium 1170.92 mg 25%
Selen 57.37 mcg 104%
Natrium 1010.31 mg 44%
Zink 1.17 mg 11%
andere
Nährstoff Menge  DV
Wasser 281.51 g 0%
Asche 5.032 g 0%