Chimichurri white fish with cauliflower-potato mash
28 min · 33 g protein · 383 cals / serving
Flaky seared cod on a creamy mash of potatoes and cauliflower boiled together, with garlicky wilted spinach and a bright, sharp chimichurri of parsley, garlic, oregano and red wine vinegar spooned over. Meal-kit comfort food, made at home in under 30 minutes.
Ingredients
Cauliflower-potato mash
- 1 lb (3 medium Yukon Gold) gold potatoes, peeled and cut into 2 cm (3/4-inch) chunks
- 1 lb frozen florets frozen cauliflower, or fresh florets
- 1 tsp salt, divided
Chimichurri
- 1 cup leaves fresh parsley, finely chopped
- 3 cloves garlic, minced, divided
Chimichurri
- 1/2 tsp dried oregano
- 1/2 tsp red pepper flakes
- 4 tsp red wine vinegar
- 3 1/2 tbsp olive oil, divided
- 1 1/2 lb (4 fillets) pacific cod, haddock or halibut; thawed if frozen
- 1/2 tsp paprika
- 1/2 tsp black pepper
- 5 oz baby spinach
Cauliflower-potato mash
- 1/3 cup + 1 tbsp nonfat Greek yogurt
- 1 tbsp butter
Steps
- Put the potatoes in a pan of boiling water (from the kettle) with half the salt and boil for 5 minutes, then add the cauliflower and boil 7 minutes more, until both are very tender.
- Meanwhile make the chimichurri: stir the parsley and two-thirds of the garlic with the oregano, chili flakes, vinegar and a pinch of salt, then stir in 3 tablespoons of the oil. Leave it to stand while you cook.
- Pat the fish very dry and season it with the paprika, pepper and a pinch of salt. Heat the remaining oil in a large nonstick skillet over medium-high heat and cook the fish for 3–4 minutes a side, until golden and it flakes and reads 145°F. Move it to a plate.
- Add the spinach to the same pan with a pinch of salt and toss for a minute until just wilted.
- Drain the potatoes and cauliflower very well, return them to the hot pan over low heat for 1–2 minutes to steam off the water, then mash with the yogurt, butter, the rest of the garlic and salt and pepper to taste. Serve the mash topped with the spinach and fish, with the chimichurri spooned over. Eat fresh: the fish dries out reheated, though the mash keeps 3 days.
Good to know
Can I use Sately's chimichurri?
Yes, and if you keep a jar of it in the fridge this gets faster: use 1/3 cup (about 100 g) in place of the chimichurri ingredients here and skip step 2.
Which white fish works?
Any firm fillet about 2–3 cm thick: cod, haddock, hake, pollock or halibut. Thin fillets such as tilapia or sole need only 2 minutes a side.
Can I make the mash dairy-free?
Mash with 2 tablespoons of the potato cooking water and 1 tablespoon of olive oil instead of the yogurt and butter. It is a little less creamy and lands at about the same score.
Per
- Calories
- 86
- Protein
- (35%)
- 7 g
- Fat
- (40%)
- 4 g
- Carbohydrates
- (26%)
- 6 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 168 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1531 kcal goes into the pot and 1963 g of ingredients comes out as about 1790 g of food: 86 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.