Prepare cod cauliflower tomato skillet with the measured ingredients below. Atlantic cod (cooked, dry heat), cauliflower (raw) and tomato sauce (canned) in a one-pan meal. Measured ingredients, two servings and visible nutrition estimates.
This skillet recipe brings atlantic cod (cooked, dry heat), cauliflower (raw) and tomato sauce (canned) together as a one-pan meal. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.
The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.
Related ideas: Salmon Barley Green Bean Bowl · Beef Pinto Tomato Stew.
Dietary information
Dietary filters for one original serving: Pescatarian ingredient pattern · Dairy-free ingredient pattern · Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern · Low-carbohydrate portion · High-protein portion. How these filters work
First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.
Measured ingredients
- 240.0 g Atlantic cod (cooked, dry heat)
USDA ingredient and calculator
Fish, cod, Atlantic, cooked, dry heat · FDC 171956 · Source dataset
Send this amount to the Food Calculator → - 320.0 g Cauliflower (raw)
USDA ingredient and calculator
Cauliflower, raw · FDC 169986 · Source dataset
Send this amount to the Food Calculator → - 300.0 g Tomato sauce (canned)
USDA ingredient and calculator
Tomato products, canned, sauce · FDC 170054 · Source dataset
Send this amount to the Food Calculator → - 10.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator → - 20.0 g Lemon juice (raw)
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
- Next, wash and trim cauliflower (raw) before weighing the edible amount. Keep all weighed edible flesh in the recipe.
- Then, heat olive oil in a nonstick pan; this is all the oil allocated to the batch.
- After that, add cauliflower (raw), chopped into small even pieces, and cook gently until the firm vegetables soften.
- Next, add all measured atlantic cod (cooked, dry heat). Break up cooked grains, crumble tofu, and keep prepared edamame or cooked beans distinct; heat the mixture through.
- Then, stir in tomato sauce (canned) and simmer gently so it coats the pan ingredients rather than drying out.
- After that, the estimated total pan time is approximately 20 minutes in total; check the food rather than relying on time alone.
- Next, fold in or arrange the remaining measured lemon juice (raw) after heating so these fresh or creamy ingredients are included without adding them to the hot pan.
- Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.
Choose the size that works for you
Adjust your serving
Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 248
- Protein (g)
- 32.3
- Total carbohydrate (g)
- 16.6
- Fiber (g)
- 5.5
- Available carbohydrate (g)
- 11.1
- Total fat (g)
- 7.0
Original added-fat equivalent (÷1.5): 4.64. This is a separate convention, not an extra fat allowance.
However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.
Source and preparation notes
Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.
Keep the bigger picture in view.
Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
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Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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