Teriyaki Cod and Cauliflower Rice Dinner

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One might say this Teriyaki cod and cauliflower rice dinner is the Codfather of dinner recipes. Haha. It is super easy to make and still tastes fantastic.

There are only 6 ingredients that you need for this recipe and is great to stick to a healthy meal even when you are short on time. It is nothing complicated, but definitely not lacking in flavor either.

You can find even more easy recipes to make in the air fryer with my video on YouTube with 15 Easy Air fryer Meals.

 

Ingredients and Supplies You’ll Need to Make Teriyaki Cod and Cauliflower Rice Dinner:

Ingredients:

  • Frozen cod fillets, thawed
  • Teriyaki glaze
  • Extra-virgin olive oil
  • Salt
  • Ground black pepper
  • Frozen cauliflower rice

Supplies:

Do the Cod Fillets Need to be Thawed?

While it is not 100% necessary for the cod to be thawed before it is cooked in the air fryer, it simply helps cut down on the cooking time as well as lets the teriyaki absorbed into the fillet a bit more.

Can Homemade Teriyaki be Used? 

It definitely can! I tend to choose the simpler option and use a bottle of teriyaki sauce. But, if you would like, you can try out Taste and Tell’s homemade teriyaki sauce for this recipe as it is pretty straightforward!

Simply use your homemade teriyaki sauce in place of the teriyaki glaze and enjoy!

 

What Kind of Salt Should I Use? 

When making this recipe I actually like to use the fine sea salt as I love the taste that it adds, but you can also use kosher salt as well. They will essentially do the same thing.

The ground-up pink Himalayan salt would also be a great choice!

 

How to Make Teriyaki Cod and Cauliflower Rice Dinner:

Step 1: Thaw the Cod

When you know you will have the cod for dinner thaw the frozen cod in the fridge the night before to make sure they are ready for quick preparation the next day. 

 

Step 2: Preheat the Air Fryer

When you are ready to cook the cod, start by preheating the air fryer for 5 minutes at 400D or 200C. 

 

Step 3: Prep the Cod and Dressing

While the air fryer is preheating, pat the fish fillets dry with a paper towel. 

Then in a small mixing bowl, combine the teriyaki glaze, olive oil, salt, and ground black pepper, mixing it all together until it is well combined.  

 

Step 4: Cook the Cod

After the air fryer is hot, line the inside of the air fryer basket with either aluminum foil or air fryer parchment paper, and then place the thawed cod fillets into the basket. 

Then use a pastry brush to spread about 1-2 tablespoons of the sauce on the fish fillets, trying to cover all the sides. 

*You will save the rest of the sauce for later*

Then turn the air fryer on at 360F or 180C for 6-10 minutes depending on how thick your fillet is. You will need to make sure it reaches a safe internal temperature of 145F or 63C. 

The fish will seem done when the fillet flakes easily with a fork.

 

Step 5: Cook the Cauliflower Rice

While the fish is cooking, place the frozen bag of cauliflower rice in the microwave and cook it according to the directions on the package. 

When it is done, pour it into a bowl and mix together ½ tablespoon of oil and a pinch of salt and pepper to add a little extra flavor. 

 

Step 6: Plate Everything

After all of the food is done cooking, place a serving of the seasoned cauliflower rice on a plate and top it with the fish fillet and serve it with the remaining teriyaki sauce.

 

Healthy Dishes to Make in the Air Fryer

The air fryer is such a great tool to help speed up the process of cooking a healthy dinner when you are short on time or let’s be honest, energy too!  

Healthy Air Fryer Dinner Recipes:

 

Final Thoughts

In an effort to keep up with those healthy resolutions you might have made a few weeks ago, this teriyaki cod recipe will help keep you on track! It is such a simple dinner that you can throw together in no time, and still get in a nutritious meal. 

And honestly, it’s probably even quicker than going out of your way to go get drive-thru “quick”! I also love that the cauliflower rice hides the veggie that you are getting too!

 

Quick, Simple, and Delicious Dinner Recipes:

 

Air fryer tips and tricks

 

Teriyaki Cod and Cauliflower Rice Dinner

This teriyaki cod and cauliflower rice dinner is a sweet, delicious, perfectly fried, and easy dinner recipe! And ready in less than 30 minutes.
4 / 5 ( 1 Review )
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 2
Adjust Servings: 2

Equipment

Ingredients

  • 12 oz Frozen cod fillets, thawed 2- 6 oz pieces
  • ¼ cup Teriyaki glaze
  • 1 ½ tbsp Extra-virgin olive oil
  • tsp Salt plus a pinch for the rice
  • tsp Ground black pepper plus a pinch for the rice
  • 10 oz Package frozen cauliflower rice

Instructions

  • Preheat Air Fryer for 5 minutes at 400 °F.
  • Spray the basket with non-stick spray, line with air fryer parchment paper, or line with tin foil.
  • Pat the fish fillets dry with a paper towel.
  • Combine teriyaki glaze, 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.
  • Brush 1-2 tablespoons of the sauce over the fillets (reserve the remaining sauce for serving).
  • Air fry at 360 °F for 6-10 minutes or until cooked through (safe internal temperature is 145 °F). The amount of cooking time will depend on the thickness of the fish and the air fryer. The fish will flake easily with a fork when done.
  • Cook cauliflower rice in the microwave according to package directions. Stir in 1/2 tablespoon oil, and a pinch of salt and pepper. Plate the rice and top with the fish and serve with the remaining sauce.

Nutrition

Calories: 265kcal | Carbohydrates: 6g | Protein: 32g | Fat: 12g | Sodium: 1616mg | Fiber: 0.1g | Sugar: 5g

Recipe Adapted From: Eating Well

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Ingredients: Cauliflower rice, Cod, Olive oil, Pepper, Salt, Teriyaki Sauce
Meal Type: 30-Minute Meals, Main Dish, Clean Eating, Egg Free, Low Carb and Keto
Categories: Healthy, Air Fryer

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