Pan Seared Cod with Cauliflower Rice

8 20 255
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 2
Pan Seared Cod with Cauliflower Rice
Health Highlights

Ingredients


341 gm Cod (fillets)
1 1/2 tsp Ginger root (fresh, minced)
2 tsp Coconut aminos, Coconut Secret (any brand)
1 1/3 tbsp Avocado oil (divided)
2 cup Cauliflower crumbles/rice
1 1/2 tsp Lime juice (fresh)
3 stalk(s) Green onion (green and white parts divided, sliced)
1/4 tsp Sea Salt

Instructions


1. In a small bowl, add the cod along with the ginger, coconut aminos, and half of the avocado oil. Let it sit while you prepare the cauliflower rice.                            

2. In a skillet over medium heat. Add the remaining avocado oil and then the cauliflower rice. Sauté for 5 to 7 minutes. Add the lime juice to the rice and stir. Remove the rice and set aside.                            

3. In the same skillet over medium-high heat, add the cod along with the marinade. Ensure the cod is skin-side down. Cook for 2 to 3 minutes until the bottom is browned. Add the white parts of the green onion and cook for an additional 3 to 4 minutes. Flip the cod over and cook for 1 minute more. Remove from heat.

4. Divide the cauliflower rice onto plates and top with the cod. Garnish with the sliced green part of the onion. Top with the salt and enjoy!

Notes:

Leftovers: Refrigerate in an airtight container for up to two days.                       

Additional Toppings: Add cooked veggies like mushrooms, bell peppers and/or broccoli. Top with sesame seeds.                       

More Flavor: Drizzle olive oil over the finished dish to highlight the flavors.                 

No Coconut Aminos: Use tamari or soy sauce instead.                       

Fillet Size: One fillet is equal to 231 grams or 8 ounces.


Nutrition Facts

Per Portion

Calories 255
Calories from fat 96
Calories from saturated fat 12.0
Total Fat 10.7 g
Saturated Fat 1.3 g
Trans Fat 0
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.9 g
Cholesterol 73 mg
Sodium 626 mg
Potassium 828 mg
Total Carbohydrate 8.8 g
Dietary Fiber 1.8 g
Sugars 3.2 g
Protein 32 g

Dietary servings

Per Portion


Meat 1.9
Vegetables 2.3

Energy sources


Pygal12%413.1141001156494113.7379616700962538%461.3818288294557227.8185989398263650%292.25057932027744195.3188579199012612%38%50%CarbohydratesFatProtein

Meal Type(s)





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