Cod with Cauliflower Purée
A light dinner: cod fillets pan-fried in butter with lemon, served on silky cauliflower purée with peas.
做法
Break the cauliflower into florets and boil with the peeled garlic in salted water for 10–12 minutes until soft.
Drain thoroughly and let it steam dry for 2 minutes.
Blend with 1 tbsp butter, the milk and nutmeg to a smooth purée and season with salt.
Blanch the peas in boiling water for 3 minutes and drain.
Pat the fish dry with kitchen paper and season both sides with salt and pepper.
Heat the olive oil in a pan and fry the fish for 3–4 minutes, turn, add the remaining butter and cook for another 2–3 minutes, basting with the melted butter.
Plate the purée, peas and fish, drizzle with lemon juice and finish with lemon zest and parsley.
Cod is a lean, high-protein fish, and cauliflower purée replaces mashed potato with a lower glycaemic load. A lighter dinner with enough protein and vegetables is easy on digestion before bed.
Swap the cod for salmon or trout fillets if you want more omega-3 fats. The cauliflower purée keeps in the fridge for 2 days and reheats well.
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食谱仅为日常健康饮食提供灵感。如有过敏、不耐受或疾病，请遵医嘱调整。