Soft Baked Cod with Cauliflower Mash

← Soft Foods stage

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Soft Baked Cod with Cauliflower Mash

Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2
Course: Soft Foods Stage
Cuisine: Bariatric Friendly
Calories: 221
Ingredients Method

Ingredients
  

  • 150g (5.5oz) cod fillet
  • 250g (9oz) cauliflower florets
  • 15g (1 tbsp) unsalted butter
  • 20g (2 tbsp) cream cheese
  • 1 tsp olive oil
  • Pinch of salt and pepper

Method
 

  1. Preheat the oven to 190C (375F / gas mark 5).
  2. Drizzle the cod with olive oil, season lightly, and bake for 15 minutes until it flakes easily.
  3. Meanwhile, steam or boil the cauliflower florets for 10-12 minutes until very soft.
  4. Mash or blend the cauliflower with the butter and cream cheese until smooth.
  5. Flake the cod into soft pieces with a fork, checking carefully for bones.
  6. Serve the flaked cod on top of the cauliflower mash.

Nutrition information

Per 100g Per serving (222g)
Energy 415kJ / 99kcal 923kJ / 221kcal
Fat 6.7g 14.9g
of which saturates 3g 6.8g
Carbohydrate 3g 6.6g
of which sugars 1.5g 3.2g
Fibre 1.1g 2.5g
Protein 7.4g 16.5g
Salt 0.1g 0.2g
Barry
Check cod really carefully for stray bones as you flake it. It's an easy one to miss.