Lemon & caper whitefish with cauliflower mash

Lemon & Caper Fish w/ Cauliflower Mash

This Lemon and Caper fish served with cauliflower mash, is a great mid week meal.

It is quick and easy to make, requires only a few ingredients, and it is delicious, not to mention healthy too.

Lemon & caper whitefish with cauliflower mash

You can use your choice of wild caught white fish, this may differ depending on where you live.

The white fish is cooked in a delicious tangy citrus sauce which includes lemon, capers, and fresh herbs. This is cooked together to form a scrumptious base to the meal.

Then the lemon caper fish is all served on a bed of creamy cauliflower mash.

We have to say these ingredients are all a match made in heaven!

Lemon & caper whitefish with cauliflower mash

Have you ever made cauliflower mash before?

It may at first thought, sound intimidating, but it is by far one of the easiest things to make.

The first step is to cook the cauliflower, ideally by steaming it  – cut into florets. Steaming the cauliflower cooks it quickly without making it too waterlogged.

You want the mash to be thick and creamy. Our recipe does say it can be boiled, incase you’re unable to steam it.

Once the cauliflower is cooked to tender, remove it and add it to a blender or a jug with a hand held blender.  Add the other ingredients – seasoning and a splash of olive oil. Switch on the blender and whiz until you have a beautiful creamy mash/puree to serve with you fish.

Once you try this cauliflower mash, we have a feeling you may be making it a lot more!

Lemon & caper whitefish with cauliflower mash

Are There Benefits to Eating Capers?

Capers may be small, but you may be surprised to learn that they pack a health boosting punch!

Capers are actually the unripened flower buds from the caper bush. Typically they are grown in the Middle East, Central Asia, East Africa, Pacific Islands, and Australia.

Lemon & caper whitefish with cauliflower mash

Here is what Capers can do for you:

  • Rich in Antioxidants – Capers contain potent antioxidants such as rutin and quercetin. Antioxidants and vital for fighting free radicals and repairing cell damage.
  • Promote Health Digestion – Capers contain a good source of fibre, this fibre helps to fill your stomach, soften your stools and prevent constipation. Fibre is also vital for disease prevention including cardiovascular disease.
  • Help Fight Anemia – Anemia can be caused when one does not have enough Iron in their diet. Iron plays a vital role in the body, especially to the compound Hemoglobin, found in red blood cells. Hemoglobin binds itself to oxygen and that is ow oxygen gets transported in the body. Without iron, oxygen cannot be carried around.
  • Help Fight Allergies – Capers contain vitamin C and beta-carotene, both of which have antioxidant properties and can help ward off allergies. Thus, help boost the immune system as well.
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Lemon & caper whitefish with cauliflower mash

Lemon & Caper Fish w/ Cauliflower Mash

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes +
  • Total Time: 35 minutes +
  • Yield: 4
  • Category: Dinner
  • Cuisine: Seafood Dish


For the Fish:

4 fillets of wild caught white fish, any type will do

2 tablespoons butter or coconut oil

2 tablespoon extra-virgin olive oil

½ teaspoon sea salt

¼ teaspoon black pepper

4 – 6 slices lemon

2 teaspoon fresh garlic, finely chopped

¼ cup bone broth, vegetable stock or filtered water

2 tablespoons lemon juice

2 tablespoon capers drained

2 tablespoons fresh flat leaf parsley and dill, chopped

For the mash:

2 small heads of cauliflower, cut into florets

A small knob of butter or olive oil

Sea salt and pepper, to taste



  1. Salt the top of the fish with just a small sprinkle of kosher or sea salt.
  2. Place the oils and butter is using in a medium to large pan and heat over medium heat.
  3. Swirl the butter and oil around and once it starts to slightly brown, add the fish top side down. Sprinkle the side facing up with the rest of the salt and the pepper. Cook for about five minutes then gently flip over being careful not to splash the hot oil.
  4. Add the lemon slices to the pan as the fish cooks and continue to cook the fish for about 3-5 more minutes. Poke the fish to test if its done or insert a small knife in the side of the centre to see if the fish flakes. Remove the fish fillets to a platter along with the cooked lemon slices.
  5. Keep the heat at medium, using the same pan, add the garlic and cook one minute – add more olive or coconut oil if necessary. Add the stock, the lemon juice, capers and parsley. Cook for a minute then remove from heat and stir to make the sauce.
  6. Put the fish back into the pan along with any liquid from the platter, bring heat back to medium and use a spoon to spoon the sauce over the top and cook for 30 seconds so that the sauce can flavour the fish. Remove from the pan and set on a platter so that it won’t continue to cook.
  7. For the Mash: Bring a pot of water to the boil before adding salt and the cauliflower florets. Cook for approximately 6 minutes or until the cauliflower is tender when pierced with a fork. Alternatively, you can use a steamer and steam the cauliflower.
  8. Remove the florets from the water and transfer them to a food processor along with the butter/olive oil, and seasoning. Blitz on high until smooth puree forms. Transfer to a bowl and keep warm.
  9. Serve each portion of fish with cooked lemon slices and some of the pan sauce, lay on a bed of cauliflower mash, and enjoy.

Lemon & caper whitefish with cauliflower mash Lemon & caper whitefish with cauliflower mash Lemon & caper whitefish with cauliflower mash Lemon & caper whitefish with cauliflower mash Lemon & caper whitefish with cauliflower mash

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