Sheet Pan Cod and Cauliflower Rice

For weeknight meals, I often find I that don’t make large meals. This is in direct contrast to how I grew up. When I was younger, every dinner consisted of meat, potatoes, and a vegetable. Mom would make a full meal most nights and much of the food came from the garden or farm.

During the growing season, I grow most of my food but I don’t make as large of meals. Instead, I like to dine on the lighter side, making sure each meal is full of nutrition, and more importantly, full of flavor. This sheet pan cod recipe paired with a bed of cauliflower rice is one of my favorites.

If you have a family, this can easily serve four or be quickly multiplied for more. If you’re single, this is a great way to make a meal that will have leftovers for lunches and dinners.

White plate held by man wearing a gray button down shirt putting piece of fish onto bed of yellow colored cauliflower rice

Why the craze for cauliflower rice?

Cauliflower has always been one of my favorites. I love picking it fresh from the garden, cutting through the dense, crisp florets, and roasting, or eating fresh with hummus.

Cauliflower shares a surprising characteristic with rice. When cooked, both are neutral-flavored and make a perfect background flavor carrier. Healthy eating and living are all about balance and cauliflower rice allows the carbohydrates to be removed from the meal but the heartiness and texture of rice to remain.

Cauliflower rice is extremely easy to make:

  • Break the down into the small florets.
  • In batches, pulse in a food processor until the pieces are small and rice-like.
  • The rice can be cooked on the stove, but I find it even easier to cook it in the oven.
  • A little oil and some seasoning on top and the cauliflower rice steams to perfection.
Top down view of yellow colored cauliflower rice with pieces of olives and raisins mixed amongst all on sheet pan

Cod is my unsung hero. This fish does not get as much love as salmon or tuna but deserves to be on center stage. In case you haven’t used it often, cod is a meaty white fish. I love the way it holds together when cooked and is much more hearty than tilapia or mahi-mahi. With the cauliflower broken down into rice-like pieces the cooking time is reduced so the fish and rice can cook at approximately the same time.

Piece of fish split in half sitting on bed of yellow cauliflower rice with green mix on top

Since this is a sheet pan dinner, the seasonings are also shared. Just like regular rice, cauliflower rice can take on any flavor. To open up the flavors, the spices are bloomed in warm oil, releasing their essential oils. This flavored oil flavors the cauliflower rice and the bits left in the skillet are rubbed on the fish to round out the flavor.

It’s time to try a something new and this recipe is the perfect answer!

Watch how to make this cod recipe:

Top down view of sheet pan with yellow colored cauliflower rice with cod filets placed on top all on white surface
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4.5 from 6 votes

Sheet Pan Cod and Cauliflower Rice

There's no need to use more than one pan with this sheet pan recipe! This cod is a perfect entreé that's wonderful when paired with a spiced cauliflower rice base!
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Dinner
Cuisine: Moroccan
Keyword: cauliflower, cod, dinner, fish, one pan, sheet pan
Difficulty: Easy
Method: Baking
Servings: 4 servings
Author: Kaleb

Ingredients

  • 3 tbsp olive oil
  • 1 cup diced onion
  • 1 tsp salt
  • 1 medium head cauliflower
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp ground ginger
  • 1 ½ tsp coriander
  • ¾ tsp turmeric
  • ½ tsp cinnamon
  • ¾ cup raisins
  • 1 cup Castelvetrano olives, roughly chopped
  • 4 4-5 oz cod fillets

For the herb salsa

  • ½ cup chopped parsley, lightly packed
  • ½ cup chopped cilantro, lightly packed
  • ¼ cup chopped Castelvetrano olives
  • 1 tsp salt
  • 1 tbsp lemon juice
  • ¼ cup olive oil

Instructions

  • Preheat oven to 425°F.
  • Break the cauliflower into small florets. Using a food processor, pulse florets in batches until they are broken down into rice-like pieces. Pour rice on a large sheet pan.
  • In a medium skillet, heat 2 tbsp olive oil over medium-low heat. Add onion and salt. Sauté until the onion is softened, 5 minutes. Add the garlic and cook for an additional minute. Remove the skillet from the heat and add the cumin, ground ginger, coriander, turmeric, and cinnamon to the hot oil. Stir to bloom spices. Pour the spice mixture over the riced cauliflower, reserving 1 tbsp in the skillet. Add the raisins and olives to the cauliflower rice and stir to evenly incorporate. Place in oven and bake 10 minutes before adding the fish.
  • Remove the cauliflower rice from the oven and rub cod fillets in the reserved oil spice mixture and nestle them in cauliflower rice. Drizzle filets and rice with remaining 1 tbsp olive oil. Place in the preheated oven. Bake until the cod reaches 125°F and the cauliflower rice is tender, 12-15 minutes. Remove from oven and allow to rest for 5 minutes before serving. Serve with herb salsa.
  • While cod and rice are baking prepare the herb salsa. In a small bowl, combine the parsley, cilantro, olives, salt, lemon juice, and olive oil. Stir and set aside.

Nutrition

Serving: 1 servingCalories: 628 kcal (31%)Carbohydrates: 40.1 g (13%)Protein: 29.9 g (60%)Fat: 43.2 g (66%)Saturated Fat: 6.3 g (39%)Polyunsaturated Fat: 4.7 gMonounsaturated Fat: 30.4 gTrans Fat: 0 gCholesterol: 65.2 mg (22%)Sodium: 1077.1 mg (47%)Potassium: 1289.4 mg (37%)Fiber: 6.6 g (28%)Sugar: 23.1 g (26%)Vitamin A: 45.8 IU (1%)Vitamin C: 87.4 mg (106%)Calcium: 143.5 mg (14%)Iron: 3.9 mg (22%)

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  • This looks so good! My husband doesn’t like cod. What other fish would you recommend? Would salmon work? I love your story and watching your videos. I also grew up on a farm but live in the Philadelphia suberbs. I do own land from my family farm and hope to get back there someday.

    • 5 stars
      Made this recipe last night for the first time. FANTASTIC!! So tasty and delicious. So easy too.

      Kaleb, FYI – There is one thing you omitted in the recipe instructions. Good thing I watched the video because I remembered you baked the cauliflower for a few minutes before adding the fish. The instructions don’t mention this. I baked it 10 minutes, added the fish and then 12 minutes more and that was perfect.

      Thanks again, Kaleb!! This recipe is a real winner!!

    • Hi Kim. I couldn’t find any cod at two different stores so I settled for salmon and it was delicious. I can see how cod would be great for this recipe since it’s a pretty generic white fish and all the spices would be really complimentary with it. But the salmon worked out really well too.

    • I made it tonight with Flounder. I did add some finely chopped pistachio on top of the fish.
      Delish!!

    • It does look amazing. I am going to try it with shrimp, scallops and orange roughy. Something for everyone!

  • 5 stars
    Made this recipe last night for the first time. FANTASTIC!! So tasty and delicious. So easy too.

    Kaleb, FYI – one thing you I omitted in the recipe instructions. Good thing I watched the video because I remembered you baked the cauliflower for a few minutes before adding the fish. The instructions don’t mention this. I baked it 10 minutes, added the fish and then 12 minutes more and that was perfect.

    Thanks again, Kaleb!! This recipe is a real winner!!

  • I’m not much of a fan of either green olives or raisins, but made this as written and loved it! All the spices made it beautifully flavored, and the herb salsa added just the right zip of color and lemon flavor.

  • Kaleb – I pinned this recipe a few weeks ago and finally made it tonight – OUTSTANDING !
    I used the riced frozen cauliflower and cod filets from Costco and this made the recipe easy peasy!
    I love your style and your genuineness! Stay true!
    Thanks!