Herb-Crusted Baked Cod with Cauliflower Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

Herb-Crusted Baked Cod with Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Baked Cod with Cauliflower Rice

Savor a light yet flavorful dish featuring a tender baked cod fillet encrusted with a herby whole wheat breadcrumb mixture, served alongside a bed of fluffy cauliflower rice. This balanced meal is delicately seasoned with garlic, fresh parsley, and lemon zest to enhance the natural flavors without overpowering the dish.

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NUTRITION

338kcal
Protein
40.9g
Fat
6.6g
Carbs
26.9g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1 cup Cauliflower Rice (107g)

1/4 cup Whole Wheat Breadcrumbs (30g)

2 tbsp Fresh Parsley, chopped

1 clove Garlic, minced

1 tsp Olive Oil

1 tsp Lemon Zest

Salt & Pepper (to taste)

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    In a small bowl, combine whole wheat breadcrumbs, chopped parsley, lemon zest, and a pinch of salt and pepper.

  • 3

    Pat the cod fillet dry with a paper towel. Brush the fillet lightly with olive oil.

  • 4

    Coat the cod evenly with the breadcrumb mixture, pressing gently to adhere.

  • 5

    Place the cod on a lightly greased or parchment-lined baking sheet.

  • 6

    Bake the cod in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.

  • 7

    While the cod is baking, prepare the cauliflower rice. Lightly season it with a pinch of salt and pepper, and if desired, sauté it in a non-stick pan over medium heat for 3-4 minutes for extra flavor.

  • 8

    Once the cod is done, serve it over or alongside the cauliflower rice. Adjust seasoning with extra salt, pepper, or a squeeze of fresh lemon juice as desired.

Herb-Crusted Baked Cod with Cauliflower Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

Herb-Crusted Baked Cod with Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Baked Cod with Cauliflower Rice

Savor a light yet flavorful dish featuring a tender baked cod fillet encrusted with a herby whole wheat breadcrumb mixture, served alongside a bed of fluffy cauliflower rice. This balanced meal is delicately seasoned with garlic, fresh parsley, and lemon zest to enhance the natural flavors without overpowering the dish.

NUTRITION

338kcal
Protein
40.9g
Fat
6.6g
Carbs
26.9g

SERVINGS

1 serving

INGREDIENTS

7 oz Cod Fillet (198g)

1 cup Cauliflower Rice (107g)

1/4 cup Whole Wheat Breadcrumbs (30g)

2 tbsp Fresh Parsley, chopped

1 clove Garlic, minced

1 tsp Olive Oil

1 tsp Lemon Zest

Salt & Pepper (to taste)

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    In a small bowl, combine whole wheat breadcrumbs, chopped parsley, lemon zest, and a pinch of salt and pepper.

  • 3

    Pat the cod fillet dry with a paper towel. Brush the fillet lightly with olive oil.

  • 4

    Coat the cod evenly with the breadcrumb mixture, pressing gently to adhere.

  • 5

    Place the cod on a lightly greased or parchment-lined baking sheet.

  • 6

    Bake the cod in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.

  • 7

    While the cod is baking, prepare the cauliflower rice. Lightly season it with a pinch of salt and pepper, and if desired, sauté it in a non-stick pan over medium heat for 3-4 minutes for extra flavor.

  • 8

    Once the cod is done, serve it over or alongside the cauliflower rice. Adjust seasoning with extra salt, pepper, or a squeeze of fresh lemon juice as desired.