Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Ingrédient Quantité Calories
Chou-fleur 567g 142kcal
Huile d'olive 28g 248kcal
Cabillaud atlantique, cru 680.4g 558kcal
Poivre noir moulu 0.529g 1kcal
Sauce, teriyaki, prête à servir 76g 68kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 338 g | ml
Quantité par portion 254
1063
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.6g 11%
Gras saturés 1.2g 6%
Sodium 1010mg 44%
Total des glucides 11g 4%
Fibres alimentaires 3.5g 12%
Sucre 5.4g
Protéine 34g 68%
Vitamine D 1.5mcg 8%
Calcium 64mg 5%
Fer 1.6mg 9%
Potassium 1171mg 25%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 20.448 mcg 2%
Thiamine [B1] 0.206 mg 17%
Riboflavine [B2] 0.209 mg 16%
Niacine [B3] 4.471 mg 28%
Acide pantothénique [B5] 1.246 mg 25%
Vitamine B6 0.697 mg 41%
Cobalamine [B12] 1.548 mcg 0%
Floate [B9] 94.247 mcg 0%
Vitamine C 70.025 mg 78%
Vitamine D 1.531 mcg 8%
Vitamine E 2.211 mg 15%
Vitamine K 26.572 mcg 22%
Bétaïne 0.019 mg 0%
Choline 114.646 mg 21%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.6 g 4%
Sugars 5.4 g 11%
Fibres alimentaires 3.5 g 12%
Carbohydrate 7.5 g 0%
Glucides nets 5.2g
acides aminés
nutriment Quantité DV
Alanine 1.997 g 0%
Arginine 1.936 g 0%
Acide aspartique 3.354 g 0%
Cystéine 0.353 g 0%
Acide glutamique 4.887 g 0%
Glycine 1.556 g 0%
Histidine 0.971 g 0%
Isoleucine 1.498 g 0%
Leucine 2.613 g 0%
Lysine 3.089 g 0%
Méthionine 0.925 g 0%
Phénylalanine 1.275 g 0%
Proline 1.174 g 0%
Sérine 1.357 g 0%
Thréonine 1.437 g 0%
Tryptophane 0.367 g 0%
Tyrosine 1.095 g 0%
Valine 1.738 g 0%
Minéraux
nutriment Quantité DV
Calcium 63.81 mg 5%
Cuivre 0.13 mg 14%
Fluorure 1.46 mcg 0%
Fer 1.62 mg 9%
Magnésium 87.51 mg 21%
Manganèse 0.26 mg 11%
Phosphore 437.14 mg 35%
Potassium 1170.92 mg 25%
Sélénium 57.37 mcg 104%
Sodium 1010.31 mg 44%
Zinc 1.17 mg 11%
autres
nutriment Quantité DV
Eau 281.51 g 0%
Cendres 5.032 g 0%