OttoChef AI Logo
OttoChef AI
Sign InGet Started
Italian Herb-Crusted Cod with Cauliflower Mash

Italian Herb-Crusted Cod with Cauliflower Mash

Dinner
Prep Time
15min
Cook Time
15min
Servings
2
Calories
1000
Chef's Note

For the best texture in your cauliflower mash, make sure to drain it thoroughly after boiling. Letting it steam dry in the hot pot for a minute before adding other ingredients will prevent it from becoming watery. You can also substitute cod with any firm white fish like haddock or halibut if preferred.

Tags
high-protein
seafood
cod
quick
Italian
low-fat
dinner
cauliflower
herb-crusted
Ingredients

  • 16 oz cod fillets

  • 1 medium cauliflower head

  • 1/3 cup panko breadcrumbs

  • 1/4 cup grated parmesan cheese

  • 1 tablespoon dried Italian herb blend

  • 1 teaspoon garlic powder

  • 1 teaspoon lemon zest

  • 2 tablespoons lemon juice

  • 3 tablespoons olive oil

  • 1 tablespoon dijon mustard

  • 2 cloves garlic cloves

  • 2 tablespoons low-fat milk

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 2 tablespoons fresh parsley

Instructions
  • 1

    Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 2

    Cut the cauliflower into florets and place in a large pot. Cover with water, add 1/2 teaspoon salt, and bring to a boil. Cook for 8-10 minutes until fork-tender.

  • 3

    While the cauliflower cooks, prepare the herb crust. In a bowl, mix 1/3 cup panko breadcrumbs, 1/4 cup grated parmesan, 1 tablespoon Italian herbs, 1 teaspoon garlic powder, 1 teaspoon lemon zest, and 1/4 teaspoon black pepper.

  • 4

    Pat the 16 oz cod fillets dry with paper towels and season with 1/4 teaspoon salt and 1/4 teaspoon pepper.

  • 5

    In a small bowl, mix 1 tablespoon dijon mustard with 1 tablespoon olive oil. Brush this mixture over the top of each cod fillet.

  • 6

    Press the herb mixture onto the mustard-coated side of each fillet, ensuring it adheres well.

  • 7

    Place the cod on the prepared baking sheet and drizzle with 1 tablespoon olive oil. Bake for 12-15 minutes until the fish flakes easily and the crust is golden.

  • 8

    While the fish bakes, drain the cauliflower well and return it to the hot pot. Add 2 minced garlic cloves, 2 tablespoons low-fat milk, 1 tablespoon olive oil, 1/4 teaspoon salt, and remaining black pepper.

  • 9

    Mash the cauliflower mixture with a potato masher until smooth and creamy.

  • 10

    Serve the herb-crusted cod over the cauliflower mash, drizzle with 2 tablespoons lemon juice, and garnish with 2 tablespoons chopped fresh parsley.

Nutrition Information (per serving)
1000
Calories
113g
Protein
75g
Carbs
28g
Fat
Reviews (0)
No reviews yet

Be the first to review this recipe!