Oven Roasted Cod with Poblano Pepper Garlic Cream Sauce

This summer finds me with an abundance of poblano peppers in my garden and a desire to do something with them other than the traditional "Stuff and Serve."

Inspired by the thick, shiny green fruit with a hearty flavor reminiscent of a strong green pepper (no heat), I set out to make a thick, garlicky sauce to pair with any protein.

What I wound up with was nothing short of incredible!

This easy to make Poblano Pepper Garlic Cream was not only the PERFECT accompaniment to my cod, but baking it over a bed of cauliflower rice made a well-balanced, complete Lean and Green Meal my family loved.

Try this with fish, chicken or even pork medallions- I promise you'll love it! 

Happy Cooking-


The thick, creamy sauce, all ready to bake

Finished Dish- So Much Flavor!!

Oven Roasted Cod with Poblano Pepper Garlic Cream Sauce

  • Prep Time: 15 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 35 Minutes

Servings: 4 Servings


  • 5.5 ounces poblano peppers, seeded & sliced (2 Green)

  • 1 C sour cream (8 Healthy Fat)

  • 1 Tablespoon of  Stacey Hawkins Garlic and Spring Onion Seasoning (or sea salt, scallions, fresh garlic & parsley) (6 condiments) 

  • 5 C riced cauliflower, uncooked (10 Green)

  • 1/4 C water

  • 2 pounds flaky white fish, such as cod, flounder or halibut (4 Lean)


  1. Preheat oven to 375 degrees.

  2. Place peppers, sour cream and seasoning into a food processor. Pulse until fully blended.

    1. Add the cauliflower to the bottom of a 9x12 baking dish. Place the fish on top of the cauliflower in a single layer. Season with a little Salt & Pepper or a pinch of Dash of Desperation.

    2. Dollop the pepper mixture over the fish equally, spreading evenly over the fish with the back of a spoon.

    3. Pour the water into the cauliflower (pour in a corner of the dish as to not disturb the sauce.)

    4. Bake for 25-35 minutes until fish is fully cooked, opaque and flaky. May take longer for fish over 1/2" thickness. 

    5. Divide everything into 4 equal portions and serve hot.

      Serving Size is 7 oz fish, 1/4 of the sauce, 1.5 C cauliflower rice and is 1 Lean, 3 Green, 1.5 Condiments and 2 Healthy Fat

    Nutrition Facts


    Optavia Counts Per Serving

    0 -  Lean

    0 - Leaner

    1 - Leanest

    3 - Green

    1.5 - Condiments

    0 - Healthy Fat

    Weight Watchers Points
    Per Serving

    4 Weight Watchers Points

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    Nutritional Data Information:

    This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guaran- tee. The data is calculated through an online nutritional calculator, Very Well Fit. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.