Fish Pan-fried and cauliflower puree and citrus caper salsa
Nutrition per serving
| Calories | 337 kcal |
| Protein | 36 g |
| Carbs | 37.4 g |
| Fats | 7.1 g |
| Saturated Fat | 1.5 g |
| Monounsaturated Fat | 3.7 g |
| Polyunsaturated Fat | 1.2 g |
| Sugars | 21.5 g |
| Fiber | 12.6 g |
| Sodium | 427 mg |
Ingredients
| Milk (1% fat) | |
| Chicken Stock | |
| Cauliflower Florets | |
| Ground Black Pepper | |
| Olive Oil | |
| Atlantic Cod | |
| Lemon | |
| Sun-Dried Tomatoes | |
| Capers (canned) | |
| Oranges | |
| Parsley | |
| Cherry Tomatoes | |
| fennel, bulb | |
| Balsamic Vinegar |
1. Cut cauliflower into florets, Sun dried tomatoes, parsley should be chopped. Rinse and chop capers, cherry tomatoes are halved and fennel bulb needs to be finely sliced. The small orange should be zested, peeled, segmented and chopped.
2. Prepare saucepan with high heat. Add milk and chicken stock and bring to the boil. Then add cauliflower and cook for 5 minutes. Drain the cauliflower, keeping the cooking liquid. Purée the cauliflower in a blender with half the cooking liquid until smooth. Use more of the cooking liquid as required. Season with freshly ground pepper to taste.
3. Add oil to frying pan and cook fish, skin side down, for 2 minutes. Turn the fish over and cook for 1–2 more minutes so that fish is cooked through. Add half of the lemon juice over fish in the pan. Take off heat and leave to side for 5 minutes.
4. Create salsa by mixing thoroughly sun-dried tomatoes, capers, orange segments (except the zest), lemon zest, remaining lemon juice and parsley.
5. Mix together tomatoes, fennel, balsamic vinegar and orange zest in a separate bowl. Season with pepper to taste.
6. Now add cauliflower purée onto a plate. Top this with the fish, salsa and pan juices.
7. Serve to taste with the orange, fennel and tomato salad, lemon wedges and chopped parsley.