Healthy Cauliflower Fried Rice with Cod Recipe
created by
Heather P. 06/04/2024
"Cauliflower fried rice cod Greek yogurt sauce"
Ingredients
- 1 medium head of cauliflower, grated
- 2 fillets of cod (about 6 oz each)
- 1 cup mixed vegetables (peas, carrots, bell peppers)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon ginger, grated
- Salt and pepper to taste
- 1/2 cup Greek yogurt (for sauce)
- 1 tablespoon lemon juice
- Fresh herbs (parsley or cilantro) for garnish
Instructions
- 1. Start by grating the cauliflower using a food processor or box grater until it resembles rice. Set aside.
- 2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.
- 3. Add the mixed vegetables to the skillet and cook for 5-7 minutes until tender.
- 4. Push the vegetables to one side of the skillet and add the remaining olive oil. Place the cod fillets in the skillet, seasoning with salt and pepper. Cook for about 4-5 minutes on each side until the fish is cooked through and flakes easily.
- 5. Stir in the grated cauliflower and soy sauce, mixing everything together. Cook for an additional 5 minutes until the cauliflower is tender.
- 6. For the sauce, mix Greek yogurt with lemon juice, salt, and pepper in a small bowl.
- 7. Serve the cauliflower fried rice topped with cod and a dollop of Greek yogurt sauce. Garnish with fresh herbs.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 30g |
| Carbohydrates | 30g |
| Fiber | 0g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This dish is packed with lean protein from the cod, which helps keep you full and supports muscle health. The cauliflower provides a low-calorie, high-fiber alternative to traditional rice, making it a great choice for weight loss. The addition of mixed vegetables boosts the nutrient content, fitting well into various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed in lemon vinaigrette for added freshness.
- Serve with a glass of infused water (cucumber or mint) for hydration.
- Garnish with sesame seeds for added texture and flavor.
Recipe Variations and Adjustments
healthy cod recipe
Keep the core ingredients the same, focusing on using fresh cod and incorporating seasonal vegetables like asparagus or bell peppers.
FAQs About This Recipe
Can I use frozen cauliflower rice?
Yes, frozen cauliflower rice can be used for convenience. Just add it directly to the skillet without thawing.
How can I make this dish spicier?
Add red pepper flakes or a dash of sriracha to the vegetables while cooking.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator and can be reheated easily.
What can I substitute for Greek yogurt?
You can use dairy-free yogurt or a tahini sauce for a different flavor profile.
How do I know when the cod is cooked through?
The cod is done when it flakes easily with a fork and is opaque throughout.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Cauliflower Fried Rice with Cod recipe for its perfect balance of flavor and nutrition. Packed with lean protein from the cod and fiber-rich cauliflower, it keeps you feeling full and satisfied. This dish is not only easy to prepare but also versatile enough to enjoy at home or on the go. Plus, the addition of Greek yogurt for the sauce adds a creamy texture without the extra calories, making it a guilt-free treat that aligns with your weight loss goals.
Recipe created by Fitmate Coach; inspired by Heather P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Cauliflower fried rice cod Greek yogurt sauce"
"Great call going with the Greek yogurt for the sauce"