Recipes

Cauliflower ‘Fish’

I have adapted this recipe from one I found in a magazine – served with homemade Slimming World Chips and homemade Tartar Sauce it's a really diet friendly meal. I can't remember the name of the magazine so I am unable to give them credit – I tore the recipe pages out a few days ago and made a couple of slight tweaks to make it lower in fat and carbs. If you are on Slimming World it works out at 6.5 syns for the whole recipe at the time of posting and it's bursting with speed food! Please check syn values as they can vary.

Prep – apx 30 mins
Cooking time – apx 30-40 mins
Ingredients

  • Frylight
  • 1 onion peeled and chopped finely
  • 1 leek, trimmed and chopped finely
  • 2 fat garlic cloves peeled and chopped finely
  • 1 medium cauliflower made into cauli rice
  • 1 grated Courgette with liquid squeezed out
  • 3 large free range eggs beaten well
  • 40 gms coconut flour
  • 150 gms fat free cottage cheese
  • Zest of an unwaxed lemon
  • Salt and pepper to taste

Method
Line two baking trays with baking parchment. Pre heat oven to gas 7
Spray a non stick frying pan with frylight and add leek, onion and garlic. Fry on a low to medium heat until softened
Mix together with remaining ingredients together in a large bowl. Use a heaped tablespoon per 'fish' and shape in your hands into fish shapes and arrange on the trays.
Spray generously with frylight and bake in the oven until golden brown.

Serve with Tartare sauce. The original recipe gave instructions for making your own and although I did – tweaked slightly for convenience I wasn't keen when I tried it at first but when I tried it with the 'fish' it remarkably works, here is what I used
Makes 16 – apx 4 servings if used as a meal

Tartare Sauce
Prep time – 10 mins
Ingredients
2 tbsp capers drained
1 tablespoon dried parsley
300ml fat free greek yoghurt
Juice of 1 lemon
Fresh ground Salt and pepper

Method
Finely chop capers – I used a mini chopper. Add remaining ingredients into a bowl. Mix thoroughly and season with salt pepper

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