Baked Fish With Cauliflower Rice Pilaf Sheet Pan Meal Food
SHEET PAN CURRIED CAULIFLOWER AND SALMON
Provided by Food Network Kitchen
Categories main-dish
Time 55m
Yield 4 servings
Number Of Ingredients 16
Steps:
- Place a rimmed baking sheet in the upper third of the oven; preheat to 450˚ F. Toss the cauliflower and potatoes with the olive oil, curry powder, 1/2 teaspoon salt and a few grinds of pepper in a large bowl. Spread out the vegetables on the hot pan, cut-sides down, and bake until browned around the edges and tender, 25 to 30 minutes.
- Meanwhile, combine the yogurt, cucumber, cilantro, 1 scallion, the lemon juice, coriander, red pepper flakes and a big pinch of salt in a small bowl. Stir to combine, then refrigerate until ready to use.
- Remove the pan from the oven and preheat the broiler. Stir the cauliflower and potatoes, then arrange them to create four spots for the salmon. Add the salmon to the pan, skin-side down, and season with salt and the paprika. Combine the chutney and vinegar and spread over the top of the fish. Broil until the salmon is browned around the edges and just cooked through, 6 to 9 minutes, depending on the thickness.
- Spoon some of the yogurt sauce over the salmon. Top with the remaining 2 scallions and cilantro; sprinkle with paprika. Serve with the remaining yogurt sauce.
BAKED FISH AND RICE
"I just recently tried this simple-to-fix meal-in-one, and it was an instant hit here at our house," states Jo Groth of Plainfield, Iowa. "Fish and rice are a tasty change of pace from traditional meat-and-potato fare."
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a large saucepan, combine the broth, rice, Italian seasoning and garlic powder, bring to a boil. Transfer to a greased 11x7-in. baking dish. Cover and bake at 375° for 10 minutes. Add the broccoli, Parmesan cheese and half of the onions. Top with fish fillets; sprinkle with paprika., Cover and bake 20-25 minutes longer or until the fish flakes easily with a fork. Uncover; sprinkle with cheddar cheese and remaining onions. Return to the oven for 3 minutes or until cheese is melted.
Nutrition Facts : Calories 392 calories, Fat 16g fat (6g saturated fat), Cholesterol 81mg cholesterol, Sodium 722mg sodium, Carbohydrate 31g carbohydrate (2g sugars, Fiber 2g fiber), Protein 29g protein.
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OVEN BAKED COD & LEMON GARLIC CAULIFLOWER RICE DINNER
From recipehippie.com
Cuisine American, AsianCategory DinnerServings 4
- Clean your fish and pat dry. Combine ginger powder, cumin, garlic powder, cayenne and salt in a bowl. Spread over both sides of the fish and place the fish on a large baking sheet lined with parchment paper. Drizzle with 1 tsp of olive oil (you don't need much).
- Now prepare the cauliflower rice: Chop up the head of cauliflower into small pieces. Place in the food processor in batches and process until the entire head is riced.
- Toss riced cauliflower in a bowl with pressed garlic and squeezed lemon juice. Spread thinly over a parchment lined baking sheet. (if you have enough room, can be spread on same sheet as fish.)
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- 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.
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