Crispy Cauliflower Fish Bake Recipes

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CRISPY CAULIFLOWER FISH BAKE



Crispy Cauliflower Fish Bake image

Comfort food with fish. From Curtis Stone's special dishes for Coles Supermarkets, haven't made it yet but I suspect it would work well. You could use any fish really or even chicken.

Provided by Chickee

Categories     < 60 Mins

Time 55m

Yield 4 serving(s)

Number Of Ingredients 11

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

Steps:

  • 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 purée 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 Facts : Calories 214.9, Fat 12.6, SaturatedFat 4.5, Cholesterol 21.4, Sodium 145.8, Carbohydrate 19.8, Fiber 4.9, Sugar 5.7, Protein 8.5

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