Name: Baked Cod with Garlic-Herb Cauliflower Mash
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: Healthy
Ingredients: 4 cod fillets (approx. 5oz each); 1 large head cauliflower, cut into florets; 3 tbsp olive oil; 4 cloves garlic, minced; 2 tbsp fresh parsley, chopped; 1 tsp dried thyme; 2 tbsp Greek yogurt; 1 tbsp butter; 1 tbsp lemon juice; Salt and black pepper to taste

Quick Summary

A balanced, low-carb dinner featuring tender oven-baked cod fillets paired with a velvety, garlic-infused cauliflower puree. Perfect for a nourishing weeknight meal.

Ingredients

4 cod fillets (approx. 5oz each)
1 large head cauliflower, cut into florets
3 tbsp olive oil
4 cloves garlic, minced
2 tbsp fresh parsley, chopped

1 tsp dried thyme
2 tbsp Greek yogurt (for creaminess)
Salt and cracked black pepper
1 tbsp lemon juice
1 tbsp butter (optional)

Method

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Steam the cauliflower florets until very tender, about 10–12 minutes. Drain well.
3. Season cod with olive oil, salt, pepper, and half the garlic. Bake for 12–15 minutes until it flakes easily with a fork.
4. Blitz the steamed cauliflower with Greek yogurt, remaining garlic, herbs, and butter until smooth. Season to taste.
5. Serve the cod atop a generous scoop of the cauliflower mash. Drizzle with lemon juice.

Stewart's Secret: For the fluffiest mash, dry your cauliflower in the warm pot for two minutes after draining. Removing that excess moisture makes the texture infinitely better.

Nutrition Snapshot

Nutrient	Amount
Calories	280
Protein	32g
Fat	12g
Carbs	14g

FAQ

Can I use frozen cod?

Yes, just ensure you thaw it completely and pat it very dry with paper towels before seasoning to prevent it from getting soggy.

Is this suitable for a Keto diet?

Absolutely. Cauliflower is a classic low-carb substitute for potatoes, keeping the total net carbs very low.

How long can I store leftovers?

Store in an airtight container for up to 2 days. Reheat gently to keep the fish from drying out.

Baked Cod with Garlic-Herb Cauliflower Mash

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Method

Nutrition Snapshot

FAQ

Can I use frozen cod?

Is this suitable for a Keto diet?

How long can I store leftovers?

Nutrition Information

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Stewart Lucas

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