Directions:
- 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
| Amount Per 1 Serving | |||
| Calories | 259.43 Kcal (1086 kJ) | ||
| Calories from fat | 72.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.01g | 12% | |
|---|---|---|---|
| Cholesterol | 43.06mg | 14% | |
| Sodium | 275.27mg | 11% | |
| Potassium | 1217.56mg | 26% | |
| Total Carbs | 19.97g | 7% | |
| Sugars | 12.93g | 52% | |
| Dietary Fiber | 4.44g | 18% | |
| Protein | 27.23g | 54% | |
| Vitamin C | 75.6mg | 126% | |
| Vitamin A | 0.3mg | 8% | |
| Iron | 1mg | 6% | |
| Calcium | 274.1mg | 27% | |
| Amount Per 100 g | |||
| Calories | 55.25 Kcal (231 kJ) | ||
| Calories from fat | 15.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.71g | 12% | |
|---|---|---|---|
| Cholesterol | 9.17mg | 14% | |
| Sodium | 58.63mg | 11% | |
| Potassium | 259.32mg | 26% | |
| Total Carbs | 4.25g | 7% | |
| Sugars | 2.75g | 52% | |
| Dietary Fiber | 0.95g | 18% | |
| Protein | 5.8g | 54% | |
| Vitamin C | 16.1mg | 126% | |
| Vitamin A | 0.1mg | 8% | |
| Iron | 0.2mg | 6% | |
| Calcium | 58.4mg | 27% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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