Parmesan Crusted Cod, Cauliflower Cilantro Rice and Shishito Peppers


I don’t have many fish recipes on my website, mainly because I usually cook fish the same way every time, which is baked with lemon and olive oil. However, I remembered an old recipe I used to do years back with parmesan on top of the fish, and I thought it would be a great idea to make a full dish with it!

Of course, the edition of cauliflower cilantro rice plus not one but two sides of vegetables makes this a healthy, filling meal with plenty of protein, fiber, healthy fats and carbs!

So without further ado…let us begin!

Makes 3-4 servings

For the fish you will need:

  • 1 lb cod filets
  • 3 tbsp grated parmesan cheese
  • 1 tbsp minced garlic
  • 2 tbsp avocado oil
  • 1 fresh lemon

For the cauliflower cilantro rice you will need:

  • 3 cups cauliflower rice
  • 1/2 cup chopped cilantro
  • 1 tsp freshly grated ginger (can use powder as well)
  • 1-2 tbsp olive oil
  • salt and pepper

For the vegetable sides you will need:

  • 2 cups chopped broccoli
  • 1/2 cup diced onion
  • 8 oz shishito peppers, about 2 cups
  • 3 tbsp coconut oil
  • salt and pepper
  • 2-3 tbsp water


Step 1: Fish

Preheat the oven to 400 degrees

Grease your pan and place the cod fillets in it. Place the minced garlic on top along with some salt and pepper, then sprinkle over the parmesan cheese. Lastly, drizzle the avocado oil on top of each filet. This will allow the cheese to melt and make a delicious crust.

Cook for 10 – 15 minutes, or until desired texture. Make sure not to overcook as the fillets will get rubbery and dry.

Step 2: Vegetables

As the fish is cooking you, prepare the vegetable. In a large pan add 1 tablespoon of coconut oil. Heat on medium-high heat then add the shishito peppers in the pan. Roast on one side without turning over until the peppers are browned. Once they are browned, then turn over onto the other side. If you need more liquid, add a bit more coconut oil and some water.

Once the peppers are browned on both sides, remove from the pan and put on a serving dish. Add another tablespoon of coconut oil and cook the onions until they “sweat”, or start releasing liquid. Then, add the 3rd tablespoon of coconut oil and the broccoli. Saute on medium heat until soft, but still crunchy and green.

Remove from heat and place on a serving dish.

Step 3: Cauliflower Rice

The cauliflower rice is the last thing to cook as it cools easily. Add 1 tbsp of olive oil to a pan on medium-high heat. Next, add the cauliflower rice. Cauliflower rice can be found easily in the freezer section of most stores now, and I would recommend using this as it’s the easiest to prepare.

Cook the cauliflower rice according to package directions, adding the salt, pepper, and ginger to the mix. Make sure not to overcook the rice or it will get too mushy.

When the rice is cooked, remove from heat and add in the fresh cilantro and olive oil.

Step 4: Plate! 

Now it’s time for plating. Arrange all dishes on a plate, and add a couple lemon wedges for the fish. Serve immediately and enjoy!


This dish keeps great in the fridge as well. You can heat the whole dish in a pan or in the microwave.





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