Crispy Cod with Cauliflower Mash

and Caramelised Onion

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low-carb
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low-carb
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Instructions

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1 Prep coating

Chop the almond flakes finely. Grate the Parmesan. Add the almond flour to a shallow bowl with a pinch of salt and pepper. Combine the chopped almond flakes and the Parmesan in a second bowl. Crack the eggs onto a third bowl and whisk. 

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2 Coat fish

Pat the cod dry and slice it into goujons. First, turn the cod goujons in the seasoned almond flour, then in the whisked eggs and finally in the almond and Parmesan mixture. Refrigerate.

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3 Make mash

Separate the cauliflower into florets. Bring a pot of salted water to a boil and add the cauliflower. Boil for 10 min or until tender. Drain the cooked cauliflower well and return it to the pan with the cream cheese. Mash until smooth. Season generously with salt. Keep covered until serving.

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4 Caramelise onion

Meanwhile, peel and finely slice the onion. Heat a non-stick pan over a high heat with a drizzle of oil. Fry the onions with a pinch of salt for 5 min until browned. Reduce the heat to low, cover with a lid and cook for 10 min further or until the onions have fully softened and caramelised. Remove from the pan.

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5 Fry fish

Return the pan to medium heat with a generous drizzle of vegetable oil. Once hot, add the coated cod and reduce the heat to low. Don't move the fish around in the pan until you're ready to flip. Fry for 2-3 min on each side until golden and crispy. See pro tip!

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6 Serve

Slice the lemon into wedges. Divide the cauliflower mash, caramelised onion and crispy cod among plates. Garnish with lemon wedges. Serve immediately.

Tips for fussy eaters

Serve their fish with regular mashed potato.

Pro tip

Fry the 'breaded' fish in vegetable or sunflower oil for a crisper finish. Just before serving, season with a squeeze of lemon juice.

Fish fingers and mash for carb-conscious adults!

Cooking Time: 30 min

Cals 698 · Prot 51 · Carbs 35 · Fat 34

Gluten-Free

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Almond flakes 30 Grams
Parmesan 45 Grams
Almond flour 40 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp
Eggs 2 Pieces
Vegetable oil 4 Tbsp

Mash

Cauliflower 600 Grams
Cream cheese 20 Grams
Salt 0.5 Tsp

Onion

Brown onion 1 Piece
Olive oil 2 Tbsp
Salt 0.5 Tsp

To serve

Lemon 1 Piece

Fish fingers and mash for carb-conscious adults!

Cooking Time: 30 min

Cals 698 · Prot 51 · Carbs 35 · Fat 34

Gluten-Free

Instructions

photo

1 Prep coating

Chop the almond flakes finely. Grate the Parmesan. Add the almond flour to a shallow bowl with a pinch of salt and pepper. Combine the chopped almond flakes and the Parmesan in a second bowl. Crack the eggs onto a third bowl and whisk. 

photo

2 Coat fish

Pat the cod dry and slice it into goujons. First, turn the cod goujons in the seasoned almond flour, then in the whisked eggs and finally in the almond and Parmesan mixture. Refrigerate.

photo

3 Make mash

Separate the cauliflower into florets. Bring a pot of salted water to a boil and add the cauliflower. Boil for 10 min or until tender. Drain the cooked cauliflower well and return it to the pan with the cream cheese. Mash until smooth. Season generously with salt. Keep covered until serving.

photo

4 Caramelise onion

Meanwhile, peel and finely slice the onion. Heat a non-stick pan over a high heat with a drizzle of oil. Fry the onions with a pinch of salt for 5 min until browned. Reduce the heat to low, cover with a lid and cook for 10 min further or until the onions have fully softened and caramelised. Remove from the pan.

photo

5 Fry fish

Return the pan to medium heat with a generous drizzle of vegetable oil. Once hot, add the coated cod and reduce the heat to low. Don't move the fish around in the pan until you're ready to flip. Fry for 2-3 min on each side until golden and crispy. See pro tip!

photo

6 Serve

Slice the lemon into wedges. Divide the cauliflower mash, caramelised onion and crispy cod among plates. Garnish with lemon wedges. Serve immediately.

Tips for fussy eaters

Serve their fish with regular mashed potato.

Pro tip

Fry the 'breaded' fish in vegetable or sunflower oil for a crisper finish. Just before serving, season with a squeeze of lemon juice.

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Almond flakes 30 Grams
Parmesan 45 Grams
Almond flour 40 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp
Eggs 2 Pieces
Vegetable oil 4 Tbsp

Mash

Cauliflower 600 Grams
Cream cheese 20 Grams
Salt 0.5 Tsp

Onion

Brown onion 1 Piece
Olive oil 2 Tbsp
Salt 0.5 Tsp

To serve

Lemon 1 Piece
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