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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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