Cod and Onion Cauliflower Rice
Aprende a preparar un falso arroz de coliflor con bacalao y cebolla, es un plato ligero y digestivo, bajo en carbohidratos y calorías.
Cauliflower has earned its place as the star of my kitchen, and it’s easy to see why this versatile vegetable is a favorite for low-carb diets.
With its diuretic properties, minimal calories, and low carbohydrate content, cauliflower is a nutritional powerhouse that’s rich in fiber and ideal for health-conscious eaters.
In this post, I’m sharing a delicious recipe for cauliflower rice with cod and onion, a low-carb twist on a classic Valencian dish.
This easy-to-make, flavorful meal combines the benefits of cauliflower, cod, and onion for a light yet satisfying option that’s perfect for anyone looking to cut carbs without sacrificing taste.
Let’s dive into why this dish is a must-try and how to whip it up in your kitchen!
Cauliflower rice with cod and onion is a low-carb, high-fiber dish that’s gentle on digestion and perfect for weight management.
Why Cauliflower Rice Shines
Cauliflower’s ability to transform into “rice” makes it a game-changer for low-carb and keto diets. Unlike traditional white rice, which is high in simple carbohydrates that spike blood sugar and can lead to fat storage, cauliflower rice is low in carbs, proteins, and fats but packed with fiber. This makes it ideal for:
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Weight Management: Its low-calorie profile and high fiber content promote satiety, helping you feel full longer.
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Blood Sugar Control: Perfect for diabetics or those with insulin resistance, as it minimizes glucose spikes.
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Digestive Health: Fiber supports a healthy gut, making this dish gentle on digestion.
Paired with nutrient-dense cod (rich in lean protein and omega-3s) and onion (loaded with antioxidants), this recipe is as nutritious as it is delicious. It’s a comforting, low-calorie alternative to rice-based dishes that leaves you feeling light and energized.
Cauliflower Rice with Cod and Onion Recipe
This cauliflower rice with cod and onion is quick, affordable, and requires just four ingredients: cauliflower, cod, onion, and extra-virgin olive oil (EVOO). Here’s how to make it:
Ingredients (Serves 2)
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1 medium cauliflower head (about 400g), florets separated
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200g desalted cod, cut into bite-sized pieces
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1 large onion, julienned
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2 tbsp extra-virgin olive oil
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Salt, to taste
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Optional: Homemade aioli or parsley for garnish
Instructions
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Prepare the Onion: Heat 1 tbsp EVOO in a small pan over medium heat. Add the julienned onion with a pinch of salt and sauté until translucent, about 5-7 minutes. Avoid burning it. Set aside.
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Make Cauliflower Rice: Wash and dry the cauliflower florets. Pulse in a food processor until it resembles rice grains, being careful not to over-process into a paste. Aim for a slightly coarse texture.
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Cook the Cauliflower: In a large skillet, heat 1 tbsp EVOO over high heat. Add the cauliflower rice and sauté for 5-7 minutes, stirring occasionally. High heat ensures the cauliflower’s water evaporates, preventing a soggy texture.
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Cook the Cod: In the same pan used for the onion, sauté the cod pieces over medium heat for 2-3 minutes until just cooked through. No extra salt is needed, as desalted cod is naturally flavorful.
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Assemble the Dish: Using a ring mold (or freeform), layer the cauliflower rice as the base, followed by the sautéed onion, and top with the cod. Garnish with a sprig of parsley or a dollop of homemade aioli for extra flair.
This quick, four-ingredient recipe delivers bold flavors without the carb-heavy drawbacks of traditional rice.
Tips for Success
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Batch Prep: Pulse extra cauliflower and freeze the “rice” in portions for quick meals.
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Flavor Variations: Add garlic, paprika, or lemon zest for a flavor boost.
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Texture Matters: Sauté over high heat to keep the cauliflower rice light and fluffy.
Versatile Uses for Cauliflower Rice
Cauliflower rice is incredibly adaptable and can elevate a variety of dishes:
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Side Dish: Pair with grilled chicken, fish, or steak for a low-carb meal.
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Poke Bowl Base: Swap white rice or quinoa for cauliflower rice in a poke or Buddha bowl.
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Cuban-Style: Serve with tomato sauce, a fried egg, and optional fried plantain for a low-carb twist.
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Couscous Substitute: Use in tabbouleh or other grain-based salads.
Cauliflower’s flavor changes with cooking methods—sautéed, it’s nutty; steamed, it’s mild; baked, it’s caramelized. This versatility makes it a staple for creative, healthy cooking.
More Cauliflower Recipe Ideas
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Pizza Base: Create a low-carb crust with cauliflower and almond flour.
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Cauliflower Cream: Blend into a comforting, creamy soup.
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Crudités: Serve raw with dips like hummus or guacamole.
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Grilled Steak: Roast thick cauliflower slices for a hearty side.
To give a special touch to your cauliflower rice with onion and cod you can add a homemade alioli (garlic sauce).
Why I like this recipe:
- Low difficulty
- High yield
- Low price
- Comforting and very digestive.
- Tasty.
- You can mash the cauliflower and store the frozen “rice” when you need it, cook it in a pan over high heat directly and use it as needed.
Other uses for Cauliflower rice:
- As a side dish with meat or fish.
- To prepare a “Cuban rice”, with tomato and egg sauce, and fried plantain if you like.
- As a base in a Poke Bowl, replacing white rice or quinoa.
- As a substitute for couscous.
Versatile and budget-friendly, cauliflower rice can transform poke bowls, sides, or even Cuban-style dishes.
Cauliflower rice with cod and onion is a delicious, low-carb alternative to traditional rice dishes, offering all the comfort and flavor you crave without the carb overload.
Its simplicity, affordability, and nutritional benefits make it a go-to for anyone following a low-carb or keto diet.
Whether you’re managing blood sugar, aiming to lose weight, or simply seeking a tasty new recipe, this dish delivers.
What do you think of this cauliflower rice idea? Have you tried swapping rice for cauliflower in your meals?
Share your thoughts and favorite variations in the comments below!
For the full recipe and more low-carb inspiration, explore our site and start cooking healthier today. Enjoy!
More recipes with cauliflower:
- Cauliflower pizza
- Cauliflower soup.
Arroz de coliflor con cebolla y bacalao
Aprende a preparar un falso arroz de coliflor con bacalao y cebolla, es un plato ligero y digestivo, bajo en carbohidratos y calorías.
Ingredients
- 700 gr coliflor cruda
- 300 gr cebolla cruda
- 300 gr bacalao desalado
- 2 cda aceite de oliva virgen extra
Instructions
- Para empezar corta la cebolla en juliana y póchala en una sartén con una cucharada de aceite de oliva virgen extra. Cuando esté transparente apaga el fuego y resérvala. Procura que no se queme. Ponle un poco de sal, ayudará a que suelte el agua y se poche mejor, pero no te pases.
- Por otro lado separa los ramilletes de la coliflor y lávalos, escurre bien y tritura en tu robot de cocina, tiene que quedar con textura, no queremos una pasta. Para conseguirlo dale impulsos poco a poco, no tritures a lo loco.
- En una sartén grande, añade el aceite de oliva y cuando esté caliente, echa la coliflor triturada, y saltea a fuego vivo, sin dejar de remover. La idea es que a medida que se va cocinando vaya evaporando el exceso de agua, así conseguiremos un "arroz" suelto, este proceso no tarda más de 5 minutos. La coliflor se cocina enseguida. No dejes de remover y saltear para evitar que se queme. Añade un poquito de sal marina al final, pero muy poca, recuerda que el bacalao a pesar de estar desalado, le va a aportar sal.
- En la misma sartén donde habías pochado la cebolla, saltea el bacalao, necesita poco tiempo, 5 minutos serán más que suficientes para que no se reseque demasiado.
- Es hora de montar el plato, pon la coliflor salteada en la base, si usas un molde te quedará mucho mejor, sobre ella la cebolla pochada y encima el bacalao.
- Opcionalmente puedes añadir un toque de salsa alioli casera o adornar simplemente con una ramita de perejil.
- El conjunto está buenísimo, la combinación de sabores es perfecta y te sentará genial.
Notes
- Yo he usado bacalao desalado, pero puedes usar bacalao fresco, con un par de lomos será suficiente.
- Si te sobra coliflor, tritura y guarda el arroz de coliflor en una bolsa con cierre, congela y úsalo en cualquier otra receta.
- Recuerda que la coliflor contiene mucha agua, por eso debes saltearla a fuego vivo, para que la humedad se evapore y el arroz quede seco.
- Si te gusta el alioli puedes prepararlo en casa, a esta receta le da un toque muy especial.
Nutrition Facts
Arroz de coliflor con cebolla y bacalao
Amount Per Serving
Calories 145
Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 32mg11%
Sodium 103mg4%
Potassium 1017mg29%
Carbohydrates 16g5%
Fiber 5g21%
Sugar 7g8%
Protein 18g36%
Vitamin A 30IU1%
Vitamin C 102.7mg124%
Calcium 73mg7%
Iron 1.3mg7%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
jose
Está riquísimo y sienta muy bien. Tan sabroso o más que el tradicional “Arròs amb ceba” de La Marina pero mucho más digestivo y saludable. Una receta muy recomendable, muchas gracias!
missblasco
Hola Jose, me alegro de que te guste, la verdad es que la receta tal y como la planteo es muy sencilla y aunque está muy sabrosa quizás haya personas que la encuentren demasiado “ligera”, por eso en la entrada propongo añadirle un alioli, para aportar un punto más intenso. Otra opción es añadir unas patatas cortadas muy finas y cocinadas en una sartén con unas gotas de aceite, yo suelo evitar los almidones, pero siendo este plato tan ligerito, no le iría nada mal, además es un ingrediente que se suele añadir a la receta tradicional. Saludos y gracias por comentar. 😉