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Fish with Cauliflower Purée

Fish with Cauliflower Purée

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10 mins + 20 mins
serving size icon
Serves 4
Gluten Free Gluten Free
 Low Sugar Low Sugar


  • 4 x 150g Hoki fresh fish fillets
  • 2 Tbsp olive oil
  • 1/2 cup walnuts, chopped and toasted
  • 1/4 cup chopped Italian parsley
  • 1 clove garlic, crushed
  • Zest of half a lemon, 2 Tbsp lemon juice
  • 3 cups milk
  • 1 cauliflower, cut into small florets


1. Preheat oven to 200°C (180°C fan-forced. Place fish onto a greased baking dish and season with salt and pepper. Drizzle with 1 tablespoon of the oil. Bake for 10 minutes.

2. Combine walnuts, parsley, garlic, zest and lemon juice in a bowl. Spoon mixture over fish. Drizzle with remaining oil and bake for a further 5 minutes.

3. Meanwhile, in a large saucepan, combine cauliflower and milk. Bring to the boil over a medium-high heat. Reduce to a simmer and cook for 15 minutes, or until tender.

4. Drain milk and reserve. Purée cauliflower in a food processor until smooth, adding a little of the milk if needed. Season with salt and pepper. Set aside and keep warm.

5. Spoon cauliflower purée onto plates and top with fish. Serve with salad and lemon wedges on the side.


• Energy 1882Kj • Protein 37g • Total Fat 27g • Saturated Fat 6g • Carbohydrates 13g • Sugars 12g • Sodium 691mg

Dietary and nutritional info supplied by NZ Nutrition Foundation


Qty Price
Sealord Simply Natural Fish Fillets Hoki $9.00 ea was $10.00
$9.00 ea was $10.00
Countdown Olive Oil Classic $5.60 ea
$5.60 ea
Macro Walnuts $6.50 ea
$6.50 ea
Superb Herb Parsley Fresh Italian
arrow icon exclamation icon Out of stock Out of stock
Fresh Produce Garlic Nz $28.99 kg
$28.99 kg
Fresh Produce Lemons
arrow icon exclamation icon Out of stock Out of stock
Countdown Milk Standard $2.35 ea
$2.35 ea
Fresh Produce Cauliflower Whole $2.60 ea
$2.60 ea