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Pan-Seared Cod with Saffron-Infused Cauliflower Purée and Roasted Winter Vegetables
Pan-Seared Cod with Saffron-Infused Cauliflower Purée and Roasted Winter Vegetables

Pan-Seared Cod with Saffron-Infused Cauliflower Purée and Roasted Winter Vegetables
A sophisticated dish featuring pan-seared cod served with a saffron-infused cauliflower purée and a medley of roasted seasonal vegetables.
Pan-Seared Cod with Saffron-Infused Cauliflower Purée and Roasted Winter Vegetables

This meal provides a balanced intake of protein, carbohydrates, and vegetables, supporting energy levels and nutritional needs for the day.

Ingredients:
1
Servings
  • 1
    item
     cod fillet
  • 200
    g
     cauliflower
  • 0.5
    g
     saffron
  • 100
    g
     carrot
  • 100
    g
     parsnip
  • 15
    ml
     olive oil
  • 10
    ml
     lemon juice
  • 5
    g
     thyme
Preparation Time: 30 minutes
Cooking Time: 40 minutes
Pan-Seared Cod with Saffron-Infused Cauliflower Purée and Roasted Winter Vegetables
Instructions:
  1. Preheat oven to 200°C.
  2. Toss carrot and parsnip with olive oil, salt, and thyme, then roast for 30 minutes.
  3. Simmer cauliflower in water until tender, about 15 minutes.
  4. Drain cauliflower and blend with saffron and a little olive oil until smooth.
  5. Season cod fillet with salt and lemon juice.
  6. Heat a pan over medium-high heat, add olive oil, and sear cod for about 3 minutes on each side until golden.
  7. Serve cod on a bed of saffron-infused cauliflower purée with roasted vegetables on the side.
Nutrition Per Serving 579 g Per 100g
Energy 417.1 kcal 72 kcal
Protein 36.3 g 6.3 g
Fibre 12.4 g 2.1 g
Salt 0.3 g 0.1 g
Sugar 14.6 g 2.5 g
Carbohydrates 39.6 g 6.8 g
Fat 15.8 g 2.7 g
  • 1
    item
     cod fillet
  • 200
    g
     cauliflower
  • 0.5
    g
     saffron
  • 100
    g
     carrot
  • 100
    g
     parsnip
  • 15
    ml
     olive oil
  • 10
    ml
     lemon juice
  • 5
    g
     thyme
1
Servings
0

Preheat oven to 200°C.

Toss carrot and parsnip with olive oil, salt, and thyme, then roast for 30 minutes.

Simmer cauliflower in water until tender, about 15 minutes.

Drain cauliflower and blend with saffron and a little olive oil until smooth.

Season cod fillet with salt and lemon juice.

Heat a pan over medium-high heat, add olive oil, and sear cod for about 3 minutes on each side until golden.

Serve cod on a bed of saffron-infused cauliflower purée with roasted vegetables on the side.

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