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🍛 Indian · Main · Easy difficulty · Pescatarian

Lean Indian Cod Cauliflower Rice Stir-Fry

A weight loss cauliflower rice stir-fry with cod, turmeric, cumin and garam masala, Indian flavours and no gluten.

Prep time
10 min
Cook time
15 min
Total time
25 min
Servings
4
Calories
242 kcal
Protein
29 g
Carbs
9 g
Fat
10 g
Course
Main

About this Indian stir-fry

Lean Indian Cod Cauliflower Rice Stir-Fry is a Indian main built around cod or other white fish fillets. It takes about 25 min from start to finish, 10 minutes of prep and 15 minutes of cooking, and serves 4.

Cooking method: stir-fry. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.

Good for: weight loss, under 25 minutes, high protein, light & low calorie, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 500 g cod or other white fish fillets
  • 1 large cauliflower, grated into rice-size pieces
  • 1 cup spinach, chopped
  • 1 tbsp grated ginger
  • Seasoning: turmeric, cumin and garam masala
  • Sauce: 1 tbsp lemon juice and 2 tbsp olive oil
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Mix the sauce (1 tbsp lemon juice and 2 tbsp olive oil) with turmeric, cumin and garam masala to make a quick sauce.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Heat a wok until very hot and sear the cod for 5 minutes; remove.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  3. Step 3. Stir-fry the vegetables for 2 minutes.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  4. Step 4. Add the cauliflower rice and stir-fry for 4 minutes until just tender, not mushy.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Return the cod, add the sauce and toss for 1 minute.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  6. Step 6. Finish with fresh coriander.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Fill half the plate with vegetables - volume without the calories.

Equipment you will need

  • Wok or large frying pan
  • Spatula
  • Small bowl for sauce

Nutrition per serving

Estimated per serving: 242 kcal, 29 g protein, 9 g carbohydrate and 10 g fat. Roughly 48% of the energy comes from protein, 15% from carbohydrate and 37% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Lean Indian Cod Cauliflower Rice Stir-Fry

Substitutions and variations

  • Use tamari for a gluten-free version of soy sauce.
  • Swap the protein for tofu or mushrooms; press tofu first so it browns instead of steaming.
  • Add vegetables in order of how long they take to cook, hardest first.

Frequently asked questions about Lean Indian Cod Cauliflower Rice Stir-Fry

How long does Lean Indian Cod Cauliflower Rice Stir-Fry take to make?

It takes about 25 min in total: 10 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 242 kcal, with 29 g protein, 9 g carbohydrate and 10 g fat. These are estimates for the recipe's 4 servings.

Is Lean Indian Cod Cauliflower Rice Stir-Fry gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

It is pescatarian: it contains fish or seafood but no meat or poultry.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Lean Indian Cod Cauliflower Rice Stir-Fry ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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