Baked Lemon-Garlic Cod with Herb-Infused Cauliflower Rice

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Light and flaky cod baked with lemon and garlic, served over cauliflower rice cooked with fresh herbs for a low-carb, high-protein meal. This Mediterranean-inspired high-protein recipe (low carb), ready in about 30 minutes, pairs cod fillets, lemon zest, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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: 10 min Cook: 20 min Serves 4 Mediterranean cuisine 280 cal/serving

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Ingredients

4 (6 oz each) cod fillets
1 tsp lemon zest
2 tbsp lemon juice
3, minced garlic cloves
3 tbsp, divided olive oil
1 tsp, divided salt
1/2 tsp, divided black pepper
1 medium (about 4 cups riced) cauliflower head
2 tbsp, chopped fresh parsley
1 tbsp, chopped fresh dill
2, thinly sliced green onions

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Instructions

Step 1: Preheat oven to 400°F. Place 4 cod fillets in a baking dish and drizzle with 1 tbsp olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, and 3 minced garlic cloves. Season with 1/2 tsp salt and 1/4 tsp black pepper. Bake uncovered for 12-15 minutes until fish is opaque and flakes easily with a fork.
Step 2: While the fish bakes, pulse 1 medium cauliflower head into rice-sized pieces using a food processor or grate manually.
Step 3: Heat the remaining 2 tbsp olive oil in a large skillet over medium heat. Add the riced cauliflower and cook, stirring frequently, for 5-7 minutes until tender but still slightly firm.
Step 4: Stir in 2 tbsp chopped fresh parsley, 1 tbsp chopped fresh dill, 2 thinly sliced green onions, and the remaining 1/2 tsp salt and 1/4 tsp black pepper. Cook for 1 more minute until fragrant.
Step 5: Serve the baked cod fillets over the herb-infused cauliflower rice, garnishing with extra lemon wedges if desired.