Fish & seafood · Everyday cooking

Almond-Crusted Cod & Cauliflower Mash

Oven-baked cod with a crumbly almond and parsley crust, served on cauliflower mash.

By CarbPortion · AI-assisted recipe

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Prep: 20 min
Cook & rest: 25 min
Total: 45 min
Servings: 4
Method: Oven

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Original recipe: 4 servings.

Cooking times and equipment describe the original recipe. Larger batches may need more space or time; follow the temperature and texture cues in the method.

FOR 4 servings

Ingredients

Weights refer to the preparation listed, before cooking unless stated otherwise. Tap an ingredient to see its source.

Atlantic codboneless fillets650 g
Almondsfinely ground into meal70 g
Cauliflowersmall florets800 g
ButterUnsalted35 g
Parmesanfinely grated25 g
Parsleychopped15 g
Lemon juiceRaw25 g
Yellow mustardPrepared, yellow20 g
WaterDrinking water150 g
SaltTable salt3 g
Black pepperDried, ground1 g

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STEP BY STEP

Let’s make it.

Heat the oven to 400°F (200°C). Line a baking tray. Mix the ground almonds, Parmesan, parsley, pepper and half the salt with 15 g melted butter.
Pat the cod dry, place on the tray and brush with mustard. Press the almond mixture lightly onto the top of each fillet.
Bake for 12–18 minutes, until the fish reaches 145°F (63°C). Cover the topping loosely with foil if it colors before the fish is cooked.
Meanwhile, steam the cauliflower with the measured water in a covered pan for 12–15 minutes. Drain well, then mash with the remaining butter, lemon juice and salt.
Divide the cauliflower mash and cod into 4 servings. Gather any loose almond crumbs from the tray and scatter over the fish.

Kitchen notes

Grind plain almonds into a meal rather than using defatted almond flour. The topping is crumbly, not a breaded shell.

ESTIMATED · PER EQUAL SERVING

What’s in your portion?

Total carbs: 15 g
Fiber: 6.6 g
Carbs − fiber: 8.5 g
Protein: 39.1 g
Fat: 19.3 g
Energy: 378 kcal

Calculated from USDA ingredient records, divided into 4 servings. Includes listed oils, sauces and sides; assumes all cooking fat and juices are eaten. A dash means a nutrient is unavailable. Actual ingredients and cooking losses can change the result.

Sources & calculation

Use a food thermometer for the temperatures in the method. FoodSafety.gov cooking temperatures ↗

CARBPORTION · TAKE IT TO THE SHOP

Shopping list

Almond-Crusted Cod & Cauliflower Mash

For 4 servings

Fish & seafood

Atlantic codRaw650 g

Vegetables

CauliflowerRaw800 g

Fruit & berries

Lemon juiceRaw25 g

Eggs & dairy

ParmesanHard cheese25 g

Oils & fats

ButterUnsalted35 g

Herbs & spices

Black pepperDried, ground1 g
ParsleyFresh15 g
SaltTable salt3 g

Nuts & seeds

AlmondsPlain70 g

Sauces & pantry

Yellow mustardPrepared, yellow20 g

Amounts are edible ingredient weights for the recipe, not package sizes. Check your pantry for oil and seasonings. Plain cooking water is omitted.

CarbPortion · /recipes/cod-almond-crust-cauliflower/

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