Your Recipe

Teriyaki-Glazed Cod with Cauliflower Rice

Ingrédient Quantité Calories
Chou-fleur 566.99g 142kcal
Huile d'olive 28g 248kcal
Poivre noir 0.575g 1kcal
Cabillaud atlantique, cru 680.388g 558kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 319 g | ml
Quantité par portion 237
992
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.6g 11%
Gras saturés 1.2g 6%
Sodium 233mg 10%
Total des glucides 7.6g 3%
Fibres alimentaires 3.4g 12%
Sucre 2.7g
Protéine 33g 66%
Vitamine D 1.5mcg 8%
Calcium 59mg 5%
Fer 1.3mg 7%
Potassium 1128mg 24%
* 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 20.45 mcg 2%
Thiamine [B1] 0.2 mg 17%
Riboflavine [B2] 0.196 mg 15%
Niacine [B3] 4.229 mg 26%
Acide pantothénique [B5] 1.208 mg 24%
Vitamine B6 0.678 mg 40%
Cobalamine [B12] 1.548 mcg 0%
Floate [B9] 92.727 mcg 0%
Vitamine C 70.023 mg 78%
Vitamine D 1.531 mcg 8%
Vitamine E 2.212 mg 15%
Vitamine K 26.59 mcg 22%
Bétaïne 0.02 mg 0%
Choline 110.94 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 7.6 g 3%
Sugars 2.7 g 5%
Fibres alimentaires 3.4 g 12%
Carbohydrate 7.6 g 0%
Glucides nets 4.9g
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 4.888 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 59.11 mg 5%
Cuivre 0.11 mg 12%
Fluorure 1.47 mcg 0%
Fer 1.29 mg 7%
Magnésium 75.94 mg 18%
Manganèse 0.26 mg 11%
Phosphore 407.89 mg 33%
Potassium 1128.31 mg 24%
Sélénium 57.16 mcg 104%
Sodium 232.88 mg 10%
Zinc 1.15 mg 10%
autres
nutriment Quantité DV
Eau 268.644 g 0%
Cendres 3.057 g 0%