Oven-Roasted Cod with Cauliflower Mash and Avocado Salsa
Golden parsnip sticks, creamy cauliflower mash and flaky baked cod, topped with a cool cucumber-avocado salsa.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 700 g cod fillets, skinless, boneless
- 500 g parsnips, cut into sticks
- 600 g cauliflower, in florets
- 1 avocado, ripe
- ½ cucumber, diced
- 1 lemon
- 1 tbsp fresh dill, chopped
- 1 clove garlic, grated
- 4 tbsp olive oil
- salt, to season
Method
- Toss the parsnip sticks with olive oil and roast until golden at the edges.25 min timer
- Simmer the cauliflower in water until very soft.15 min timer
- Drain the cauliflower and mash it smooth with olive oil and a little salt.
- Set aside the kids' share of cod, mash and avocado, then bake the fish with lemon and garlic until it flakes at 145°F/63°C.12 min timerKids’ plate comes out here
- Stir the cucumber, dill and lemon through the avocado for the grown-up salsa.
Kids’ plate: Fish Dippers with Creamy Mash
On the plate: Plain flaked cod, creamy cauliflower mash and soft avocado to dip, cucumber left off.
Make it a game: Dip the fish into the cloud of mash like a boat docking at an island. Every dip is a new landing.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): No grains, dairy, eggs or nightshades: cauliflower mash gives the creaminess and olive oil the richness.
- Hashimoto's thyroiditis: Nothing here has gluten or soy: whole foods seasoned with lemon, garlic and dill.
- Pregnant: Nothing in it is raw, unpasteurised or alcoholic.
- Toddler (1–3): Soft mash, flaked fish and sticks that steam soft make an easy pick-up plate.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.