Baked Cod with Lemon-Herb Cauliflower Rice and Roasted Broccoli

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Flaky cod fillets baked with fresh lemon and herbs served over a bed of fragrant cauliflower rice and accompanied by caramelized roasted broccoli. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 40 minutes pairs fillets (about 1.2 lbs) cod fillets, (about 300 g) broccoli florets, large, zest and juice separated lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 25 min Serves 4 Mediterranean cuisine 310 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Toss 3 cups broccoli florets with 2 tbsp olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper on a baking sheet. Roast for 20-25 minutes, stirring halfway, until edges are crispy and browned.
  2. Step 2: Place 4 cod fillets on a separate lined baking sheet. Drizzle with 2 tbsp olive oil, sprinkle with 1/2 tsp sea salt, 1/4 tsp black pepper, and the zest of 1 lemon. Bake for 12-15 minutes until fish flakes easily with a fork.
  3. Step 3: While fish and broccoli roast, heat 1 tbsp olive oil in a large skillet over medium heat. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant.
  4. Step 4: Add riced cauliflower (about 4 cups) to the skillet along with juice of 1 lemon and 1/4 cup chopped fresh parsley. Season with 1/4 tsp sea salt and 1/4 tsp black pepper. Cook for 5-7 minutes, stirring occasionally, until cauliflower is tender but not mushy.
  5. Step 5: Serve baked cod fillets on a bed of lemon-herb cauliflower rice alongside the roasted broccoli for a fresh, Whole30-friendly meal.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Frequently asked questions

How long does Baked Cod with Lemon-Herb Cauliflower Rice and Roasted Broccoli take to make?

Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Baked Cod with Lemon-Herb Cauliflower Rice and Roasted Broccoli?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chopped fresh parsley from drying out.

Can I substitute ingredients in Baked Cod with Lemon-Herb Cauliflower Rice and Roasted Broccoli?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Cod with Lemon-Herb Cauliflower Rice and Roasted Broccoli for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Cod with Lemon-Herb Cauliflower Rice and Roasted Broccoli whole30?

Yes — this recipe is tagged whole30, gluten free, low carb, dairy free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes