Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Ingrédient Quantité Calories
Chou-fleur 284g 71kcal
Huile d'olive 28g 248kcal
Cabillaud atlantique, cru 680g 558kcal
Poivre noir moulu 0.575g 1kcal
Sauce, teriyaki, prête à servir 72g 64kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 268 g | ml
Quantité par portion 235
985
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.4g 11%
Gras saturés 1.2g 6%
Sodium 1393mg 61%
Total des glucides 6.7g 2%
Fibres alimentaires 1.8g 6%
Sucre 3.9g
Protéine 33g 65%
Vitamine D 1.5mcg 8%
Calcium 48mg 4%
Fer 1.3mg 7%
Potassium 957mg 20%
* 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 20.439 mcg 2%
Thiamine [B1] 0.17 mg 14%
Riboflavine [B2] 0.166 mg 13%
Niacine [B3] 4.097 mg 26%
Acide pantothénique [B5] 0.772 mg 15%
Vitamine B6 0.566 mg 33%
Cobalamine [B12] 1.547 mcg 0%
Floate [B9] 53.834 mcg 0%
Vitamine C 35.922 mg 40%
Vitamine D 1.53 mcg 8%
Vitamine E 2.154 mg 14%
Vitamine K 15.624 mcg 13%
Bétaïne 0.02 mg 0%
Choline 114.387 mg 21%
Carbohydrates
nutriment Quantité DV
Total des glucides 6.7 g 2%
Sugars 3.9 g 8%
Fibres alimentaires 1.8 g 6%
Carbohydrate 3.8 g 0%
Glucides nets 2.8g
acides aminés
nutriment Quantité DV
Alanine 1.914 g 0%
Arginine 1.874 g 0%
Acide aspartique 3.227 g 0%
Cystéine 0.339 g 0%
Acide glutamique 4.703 g 0%
Glycine 1.505 g 0%
Histidine 0.931 g 0%
Isoleucine 1.447 g 0%
Leucine 2.537 g 0%
Lysine 2.934 g 0%
Méthionine 0.91 g 0%
Phénylalanine 1.228 g 0%
Proline 1.123 g 0%
Sérine 1.296 g 0%
Thréonine 1.382 g 0%
Tryptophane 0.353 g 0%
Tyrosine 1.059 g 0%
Valine 1.648 g 0%
Minéraux
nutriment Quantité DV
Calcium 48.03 mg 4%
Cuivre 0.1 mg 11%
Fluorure 0.76 mcg 0%
Fer 1.3 mg 7%
Magnésium 76.28 mg 18%
Manganèse 0.15 mg 7%
Phosphore 404.29 mg 32%
Potassium 956.87 mg 20%
Sélénium 56.9 mcg 103%
Sodium 1393.2 mg 61%
Zinc 0.98 mg 9%
autres
nutriment Quantité DV
Eau 215.614 g 0%
Cendres 4.39 g 0%