Cod and Onion Cauliflower Rice
Cod and Onion Cauliflower Rice: A Low-Carb Mediterranean Classic
Cauliflower has earned its place as a staple in modern healthy cooking. Its versatility, mild flavor, and impressive nutritional profile make it a favorite among those following low-carb, keto, or diabetes-friendly diets. Today, I want to share a recipe that highlights cauliflower in a simple yet satisfying way: Cod and Onion Cauliflower Rice.
This dish is inspired by traditional Mediterranean cuisine, particularly Valencian cooking, but with a healthy twist. By replacing white rice with cauliflower rice, you can enjoy all the comforting flavors of the original recipe without the excess carbohydrates. The result is light, tasty, and nutrient-packed—a perfect option for lunch or dinner.
In this post, we’ll explore the nutritional benefits of the main ingredients, learn step-by-step how to make the recipe, and look at why cauliflower rice deserves a permanent spot in your kitchen.
Why Cauliflower Rice is a Smart Choice
Cauliflower rice has become a go-to substitute for traditional grains. Unlike white rice, which is high in simple carbohydrates, cauliflower rice is naturally low in calories and carbs but rich in fiber, vitamins, and antioxidants.
Here are some of its main benefits:
- Weight management: With just 25 calories per cup, cauliflower rice fills you up without adding extra calories.
- Blood sugar control: Its low glycemic index makes it ideal for people with diabetes or insulin resistance.
- Digestive health: The fiber in cauliflower supports gut health and keeps digestion smooth.
- Versatility: It absorbs flavors easily and works well in savory or even fusion dishes.
When sautéed over high heat, cauliflower rice develops a nutty flavor and light texture that makes it an excellent replacement for starchy rice.
Cauliflower rice with cod and onion is a low-carb, Mediterranean-inspired dish that’s flavorful and satisfying.
The Nutritional Power of Cod
Cod is a lean, white fish that complements cauliflower rice perfectly. Known for its delicate taste and tender texture, cod is also a nutritional powerhouse:
- High-quality protein: Essential for muscle repair and satiety.
- Low in fat: Makes it a light option for heart-healthy diets.
- Omega-3 fatty acids: Support cardiovascular and brain health.
- Rich in minerals: Provides iodine, phosphorus, and selenium, important for metabolism and thyroid function.
Because cod is naturally flavorful, you don’t need to add much seasoning. When paired with caramelized onion and a drizzle of extra-virgin olive oil, it transforms into a balanced, nourishing meal.
The Role of Onion in the Dish
Onion does more than add flavor, it also contributes valuable nutrients:
Antioxidants (quercetin): Help reduce inflammation and protect against chronic disease.
- Prebiotic fiber: Supports the gut microbiome by feeding healthy bacteria.
- Low calorie but high flavor: Enhances the dish without extra heaviness.
Cooking onion slowly over medium heat until translucent brings out its natural sweetness, balancing the mild flavors of cauliflower and cod.
Recipe: Cod and Onion Cauliflower Rice
This dish requires just four main ingredients and a few simple steps. It’s proof that healthy eating doesn’t need to be complicated or expensive.
Ingredients (serves 2):
- 1 medium cauliflower head (about 400 g), florets separated
- 200 g desalted cod, cut into bite-sized pieces*
- 1 large onion, julienned
- 2 tbsp extra-virgin olive oil (EVOO)
- Salt, to taste
Optional: homemade aioli or parsley for garnish
*Fresh cod is also a great option for this recipe, as it is widely available in the United States and adds a delicate, mild flavor that works beautifully with the other ingredients.
Instructions:
- Prepare the onion: Heat 1 tbsp of EVOO in a pan over medium heat. Add the onion with a pinch of salt and sauté until soft and translucent (5–7 minutes). Set aside.
- Make the cauliflower rice: Wash and dry the cauliflower florets. Pulse in a food processor until grain-like. Avoid over-processing into a paste.
- Cook the cauliflower rice: Heat 1 tbsp of EVOO in a large skillet over high heat. Add the cauliflower rice and sauté for 5–7 minutes, stirring occasionally. The high heat evaporates excess water, keeping it fluffy.
- Cook the cod: In the same pan used for the onion, cook the cod pieces for 2–3 minutes until just opaque. Cod is naturally flavorful, so no extra salt is needed.
- Assemble: Layer the cauliflower rice, top with the sautéed onion, and finish with cod. Garnish with parsley or a dollop of homemade aioli if desired.
This quick, four-ingredient recipe delivers bold flavors while remaining light, low-carb, and incredibly satisfying.
Packed with lean protein, fiber, and antioxidants, it supports weight management and blood sugar control.
Tips for the Perfect Cauliflower Rice
- Batch prep: Pulse extra cauliflower and freeze portions for easy future meals.
- High heat cooking: Prevents sogginess and enhances flavor.
- Add flavor: Garlic, paprika, or lemon zest pair beautifully with cod and onion.
Versatile Uses for Cauliflower Rice
Once you master cauliflower rice, the possibilities are endless:
- Side dish: Serve alongside grilled chicken, steak, or salmon.
- Poke bowl base: Replace white rice or quinoa with cauliflower rice for a lighter version.
- Cuban-style variation: Top with tomato sauce and a fried egg for a healthier twist.
- Couscous substitute: Use in salads like tabbouleh.
Its adaptability and affordability make cauliflower rice a true kitchen essential.
Why I Recommend This Recipe
There are plenty of reasons this dish stands out:
- Easy to make with minimal ingredients.
- Affordable and budget-friendly.
- Gentle on digestion.
- Low-carb and suitable for weight management.
- Comforting, Mediterranean-inspired flavors.
This combination of simplicity, taste, and health benefits makes Cod and Onion Cauliflower Rice a recipe worth adding to your regular rotation.
Simple, affordable, and versatile, this recipe is perfect for healthy weeknight meals.
More Cauliflower-Based Recipes
If you enjoyed this dish, try these other healthy recipes with cauliflower:
- Flourless cauliflower pizza
- Creamy cauliflower soup
- Cauliflower rice with mixed vegetables
- Easy Cauliflower Rice Sushi Rolls
All are gluten-free, diabetes-friendly, and designed for people who want to eat well without giving up flavor.
Healthy eating doesn’t have to be restrictive. By swapping white rice for cauliflower rice, you can enjoy the flavors of traditional Mediterranean dishes with fewer carbs and more nutrients. This cod and onion cauliflower rice recipe is easy, affordable, and satisfying, ideal for anyone managing blood sugar, watching their weight, or simply looking for a lighter meal option.
Give it a try in your kitchen and discover how small changes can make a big impact on your health.
Fresh cod is also a great option for this recipe, as it is widely available in the United States and adds a delicate, mild flavor that works beautifully with the other ingredients.
Arroz de coliflor con cebolla y bacalao
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.
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. 😉