Cauliflower with Parsley, Walnut Salsa, Crispy Capers and Pan-Fried Fish

This Week

2 Dec - 8 Dec

Cauliflower with Parsley, Walnut Salsa, Crispy Capers and Pan-Fried Fish

Transform humble roasted cauliflower with this irresistible salsa – perfectly matched with delicate pan-fried fish!

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Meal Prep Guide

Cut 1 cauliflower into bite-size florets (store in a airtight container in the fridge)

Make the parsley, walnut and salsa (store in a glass jar in the fridge)

Ingredients

⅓ cup walnuts (roasted and roughly chopped)
⅓ cup parsley (roughly chopped)
4 dried dates (finely chopped)
1 Tbsp olive oil
2 Tbsp red wine vinegar
1 red chilli (seeds removed, finely chopped)

Method

Add all the salsa ingredients into a glass jar and mix well.

Tips

Make double the portion of the salsa, this will be the MVP for an effortless lunch or dinner a few days later. The salsa will keep for 3-4 days, stored in an airtight container in the fridge.

Shortcuts

Vegetables

Swap cauliflower for roasted broccoli and/or brussels sprouts.
Swap cos for baby spinach or rocket.
Swap parsley for coriander.

Protein

For a vegetarian option, omit the fish and turn the salad into a hearty grain salad. Add cooked quinoa or brown rice (¾ cup uncooked, cook as per packet instructions), 1 tin of chickpeas (drained and rinsed) and 100g of feta (optional). Double the salsa and crispy capers. Or swap fish for halloumi.
Swap fish for grilled chicken or lamb.

Ingredients

Cauliflower Salad

1 cauliflower (cut into bite-size florets)
1 head x petite cos (roughly torn)
Olive oil
Salt and pepper

Parsley, walnut and salsa

⅓ cup walnuts (roasted and roughly chopped)
⅓ cup parsley (roughly chopped)
4 dried dates (finely chopped)
1 Tbsp olive oil
2 Tbsp red wine vinegar
1 red chilli (seeds removed, finely chopped)

Crispy Capers

2 Tbsp olive oil
3 Tbsp capers (drained and patted dry)

Fish

600g white fish fillets (we used snapper)
Olive oil
Butter
Salt and pepper

Method

Preheat the oven to 200 degrees, fan bake.
Place the cauliflower onto a large baking tray; drizzle with olive oil and season with salt and pepper. Pop into the oven and roast for 25-30 minutes or until cauliflower is cooked and slightly crispy; allow it to cool slightly before preparing the salad.
Meanwhile, prepare the salsa and crispy capers. In a small bowl, add all the salsa ingredients; mix well and set aside till serving.
To make the crispy capers, add 1-2 Tbsp of olive oil to a small saucepan over high heat. Once the oil is hot, add the capers and fry until crispy, about 2-3 minutes. Carefully remove capers from the oil with a slotted spoon and drain on a paper towel. Pour the remaining oil into the salsa.
Time to assemble the salad, add the roasted cauliflower and cos into a large salad bowl; pour over the salsa and toss well. Scatter over the crispy capers. Set aside while you cook the fish.
Add a little more olive oil and a knob of butter to the same pan over medium heat; season the fish fillets with salt and pepper and cook for 2-3 minutes on each side depending on the size of the fillets.

Variations

Vegetables

Swap cauliflower for roasted broccoli and/or brussels sprouts.
Swap cos for baby spinach or rocket.
Swap parsley for coriander.

Protein

For a vegetarian option, omit the fish and turn the salad into a hearty grain salad. Add cooked quinoa or brown rice (¾ cup uncooked, cook as per packet instructions), 1 tin of chickpeas (drained and rinsed) and 100g of feta (optional). Double the salsa and crispy capers. Or swap fish for halloumi.
Swap fish for grilled chicken or lamb.