Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Zutat  Menge  Kalorien 
Blumenkohl 566.99g 142kcal
Olivenöl 28g 248kcal
Schwarzer Pfeffer 0.575g 1kcal
Kabeljau atlantisch, roh 680.388g 558kcal
Salz, koscher 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.

Nährwertangaben 
Portionsgröße  319 g | ml
Menge pro Portion  237
992
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.6g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 233mg 10%
Gesamte Kohlenhydrate  7.6g 3%
Ballaststoffe  3.4g 12%
Zucker  2.7g
Protein  33g 66%
Vitamin D 1.5mcg 8%
Kalzium 59mg 5%
Eisen  1.3mg 7%
Kalium 1128mg 24%
* 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 20.45 mcg 2%
Thiamin [B1] 0.2 mg 17%
Riboflavin [B2] 0.196 mg 15%
Niacin [B3] 4.229 mg 26%
Pantothensäure [B5] 1.208 mg 24%
Vitamin B6 0.678 mg 40%
Cobalamin [B12] 1.548 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  7.6 g 3%
Sugars 2.7 g 5%
Ballaststoffe  3.4 g 12%
Carbohydrate 7.6 g 0%
Netto-Kohlenhydrate 4.9g
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 4.888 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 59.11 mg 5%
Kupfer 0.11 mg 12%
Fluorid 1.47 mcg 0%
Eisen  1.29 mg 7%
Magnesium 75.94 mg 18%
Mangan 0.26 mg 11%
Phosphor 407.89 mg 33%
Kalium 1128.31 mg 24%
Selen 57.16 mcg 104%
Natrium 232.88 mg 10%
Zink 1.15 mg 10%
andere
Nährstoff Menge  DV
Wasser 268.644 g 0%
Asche 3.057 g 0%