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Roast cod with cauliflower purée, caper & raisin salsa
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1 small cauliflower, leaves removed, broken into florets
2 tbsp olive oil
2 small shallots, 1 roughly chopped and 1 finely diced
1 clove garlic, chopped
100ml whole milk
25g nonpareille capers, drained and roughly chopped
1 tbsp sherry vinegar
240g pack 2 cod fillets
¼ x 25g pack flat leaf parsley, roughly chopped
1. Preheat the oven to 180ºC, gas mark 4. Soak the raisins in just-boiled water. Cut 2 larger cauliflower florets into 1cm slices. Set aside. Roughly chop the rest and add to a saucepan with ½ tbsp oil, 1 chopped shallot and the garlic. Cover and cook over a medium heat for 5 minutes. Add the milk, cover and simmer for 5 minutes, then uncover and cook for a final 5 minutes.
2. Meanwhile, heat 1 tbsp oil in a nonstick frying pan over a medium heat. Fry the diced shallot for 1 minute, then add the capers and fry for another minute. Drain the raisins, then roughly chop and add to the pan with the vinegar. Heat for 1 minute then tip into a bowl.
3. Wipe the pan and return to a medium heat with the remaining ½ tbsp oil. Fry the sliced cauliflower for 2 minutes on each side, then transfer to a baking tray. Season the cod and fry for 2 minutes on each side. Transfer to a baking tray and roast for 5 minutes, until cooked through and opaque. Purée the cooked cauliflower in a blender and divide between 2 plates. Add the roasted cauliflower and cod. Stir the parsley through the salsa and spoon over the top.
Pan-frying cod fillets then finishing them in the oven gives a nice crust while keeping the fish tender within. You can also use haddock or hake fillets, or even salmon (thicker fillets will need slightly longer in the oven).
Typical values per serving:
1 of your 5 a day/gluten free/source of fibre
This recipe was first published in February 2021.