Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Zutat  Menge  Kalorien 
Blumenkohl 284g 71kcal
Olivenöl 28g 248kcal
Kabeljau atlantisch, roh 680g 558kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Sauce, Teriyaki, servierfertig 72g 64kcal
Salz, koscher 6g 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
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  268 g | ml
Menge pro Portion  235
985
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.4g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 1393mg 61%
Gesamte Kohlenhydrate  6.7g 2%
Ballaststoffe  1.8g 6%
Zucker  3.9g
Protein  33g 65%
Vitamin D 1.5mcg 8%
Kalzium 48mg 4%
Eisen  1.3mg 7%
Kalium 957mg 20%
* 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 20.439 mcg 2%
Thiamin [B1] 0.17 mg 14%
Riboflavin [B2] 0.166 mg 13%
Niacin [B3] 4.097 mg 26%
Pantothensäure [B5] 0.772 mg 15%
Vitamin B6 0.566 mg 33%
Cobalamin [B12] 1.547 mcg 0%
Folat [B9] 53.834 mcg 0%
Vitamin C 35.922 mg 40%
Vitamin D 1.53 mcg 8%
Vitamin E 2.154 mg 14%
Vitamin K 15.624 mcg 13%
Betain 0.02 mg 0%
Cholin 114.387 mg 21%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.7 g 2%
Sugars 3.9 g 8%
Ballaststoffe  1.8 g 6%
Carbohydrate 3.8 g 0%
Netto-Kohlenhydrate 2.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.914 g 0%
Arginin 1.874 g 0%
Asparaginsäure 3.227 g 0%
Cystein 0.339 g 0%
Glutaminsäure 4.703 g 0%
Glycin 1.505 g 0%
Histidin 0.931 g 0%
Isoleucin 1.447 g 0%
Leucin 2.537 g 0%
Lysin 2.934 g 0%
Methionin 0.91 g 0%
Phenylalanin 1.228 g 0%
Prolin 1.123 g 0%
Serin 1.296 g 0%
Threonin 1.382 g 0%
Tryptophan 0.353 g 0%
Tyrosin 1.059 g 0%
Valin 1.648 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 48.03 mg 4%
Kupfer 0.1 mg 11%
Fluorid 0.76 mcg 0%
Eisen  1.3 mg 7%
Magnesium 76.28 mg 18%
Mangan 0.15 mg 7%
Phosphor 404.29 mg 32%
Kalium 956.87 mg 20%
Selen 56.9 mcg 103%
Natrium 1393.2 mg 61%
Zink 0.98 mg 9%
andere
Nährstoff Menge  DV
Wasser 215.614 g 0%
Asche 4.39 g 0%