CRISPY CAULIFLOWER FISH BAKE

Crispy Cauliflower Fish Bake image

Provided by Chickee

Categories < 60 Mins

Time 55m

Yield 4 serving(s)

Number Of Ingredients 11

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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