Herb-Crusted Cod with Cauliflower Mash

My parents love cod, so this was inspired by one of their favorite dishes they make when I visit back east.

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4 Servings:

Ingredients:

• 4 cod fillets (wild-caught)
• 1 tbsp avocado oil
• 1/2 cup almond flour
• 2 tbsp fresh parsley, chopped
• 1 tsp garlic powder
• 1/2 tsp paprika
• Sea salt and black pepper to taste

For the Mash:

• 1 medium head of cauliflower, chopped
• 2 tbsp grass-fed butter
• 3 tbs-1/4 cup unsweetened almond milk
• 1 clove garlic, minced
• Sea salt and black pepper to taste

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Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Combine almond flour, parsley, garlic powder, paprika, salt, and pepper. Coat cod fillets with avocado oil and press into the herb mixture.
3. Place fillets on the baking sheet and bake for 15-20 minutes.
4. Steam cauliflower until tender. Blend in a blender with butter, almond milk, garlic, salt, and pepper until smooth. Add 1 tbs of almond milk as needed. You want it to have a good texture and not too runny.
5. Serve cod over cauliflower mash and enjoy!

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Per Serving (1 cod fillet with 1/4 of mash):

• Protein: ~40 g
  • (From cod)
• Fat: ~18 g
  • (From almond flour and ghee)
• Carbohydrates: ~15 g
  • (From cauliflower and almond flour)
• Fiber: ~5 g
  • (From cauliflower)
• Key Micronutrients:
  • Omega-3s: ~1.5 g
  • Vitamin C: ~90% DV
  • Calcium: ~15% DV

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Grocery List:

• 4 cod fillets (wild-caught)
• Avocado oil
• Almond flour
• Fresh parsley,
• Garlic powder
• Paprika
• Sea salt and black pepper to taste
• 1 medium head of cauliflower
• Ghee or grass-fed butter
• Unsweetened almond milk
• 1 clove garlic