Crispy Cauliflower Fish Bake
Ingredients
- 600 g cauliflower, cut into small florets ⓘ
- 2 1/2 cups milk
- salt & pepper ⓘ
- 2 tablespoons olive oil ⓘ
- 1 small brown onion, finely chopped ⓘ
- 2 small carrots, diced ⓘ
- 1 celery rib, diced ⓘ
- 1 garlic clove, finely chopped ⓘ
- 400 g pink ling fillets, cut into 3cm chunks ⓘ
- 1 tablespoon chopped dill ⓘ
- 4 slices multigrain bread, torn into large chunks ⓘ
Instructions
- Preheat oven to 220°C conventional/200°C fan forced.
- Place cauliflower and milk in a medium sized saucepan over medium heat. Bring to low simmer and cook for 5-7 minutes, until soft.
- Strain cauliflower and reserve milk.
- Puree cauliflower in blender until very smooth and thick. Add reserved milk if needed. Season with salt and pepper to taste and set aside.
- Heat 1 tbsp oil in large frying pan over medium heat and add onion. Cook for 3 minutes until softened.
- Add carrots, celery and garlic and cook for 5 minutes until tender. Season with salt and pepper to taste.
- Add fish, cauliflower puree and dill into the pan with the onion mixture and combine well. Pour into small greased baking dish.
- Toss bread with 1 tbsp oil. Scatter over fish mixture. Bake on top rack in oven for 20 minutes, or until bread is golden brown. Remove from oven and serve.
Nutrition & Diet Analysis (per serving)
697
kcal
35% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).