Parmesan Cod Cauliflower Rice Bake

Sophia B.

A delicious and healthy low-carb fish bake featuring parmesan-crusted cod and cheesy cauliflower rice.

Print Recipe Pin Recipe

Prep Time 20

Cook Time 30

Total Time 50

Course Main Course

Cuisine American

Servings 4 servings

Calories 320 kcal

Equipment

1 Baking Dish 9x13 inches
1 Skillet large
1 Mixing Bowl medium

Ingredients

Main Ingredients

4 cod fillets 6 ounces each
2 cups cauliflower rice
1 cup grated parmesan cheese
1/2 cup shredded mozzarella cheese
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon garlic powder
1 teaspoon dried oregano
Salt and pepper to taste

Optional Toppings

1/4 cup panko bread crumbs
1/2 cup chopped fresh parsley

Instructions

Preparation

Preheat the oven to 375°F. Pat dry the cod fillets and season them with olive oil, lemon juice, garlic powder, oregano, salt, and pepper. Set aside.
In a large skillet, heat olive oil over medium heat. Add the cauliflower rice and cook for 5 minutes until tender. Season with salt and pepper. Stir in half of the parmesan cheese.
Spread the cauliflower rice in a baking dish. Place cod fillets on top. Sprinkle with remaining parmesan and mozzarella cheese. Optionally, add panko for a crunchy top.

Serving

Bake in the preheated oven for 25-30 minutes until the cheese is golden and the cod is cooked through. Garnish with parsley before serving. Serve hot.

Storage

Allow the bake to cool completely. Store in an airtight container and refrigerate for up to 2 days. Reheat in the oven for best results.

Notes

Pro Tips: Use fresh parmesan for the best flavor. Avoid overcooking the cod to keep it moist.
Ingredient Substitutions: Substitute cod with haddock or tilapia if preferred.
How to Serve: Pair with a green salad or roasted vegetables.
Storage & Freshness: Store in an airtight container for up to 2 days.
Make-Ahead Tips: Prep the cauliflower rice in advance to save time.

Keyword cauliflower rice, low carb seafood, parmesan cod