Healing Family Eats

notes from an autoimmune kitchen

  • About
    • About Me
    • About The Autoimmune Protocol?
  • Well-Being
  • Recipes
    • Breakfast
    • Drinks
    • Meat
    • Reintroductions
    • Salads
    • Savoury
    • Seafood
    • Soups and Stews
    • Sweet
    • Vegetables
  • Cookbook
    • PRINT COOKBOOK
    • eBook
  • Work With Me
    • 1:1 Coaching
    • RESTART® Program
  • Freebies
    • AIP STARTER PACK
    • 10 SIMPLE RECIPES FOR AUTOIMMUNE HEALING EBOOK
    • BODY SCAN AUDIO
    • AIP REINTRODUCTION JOURNAL TEMPLATE
  • Contact

Seafood and Cauliflower Gratin {AIP, Paleo, GAPS, SCD, Whole30}

March 26, 2022 By healingfamilyeats 2 Comments

This Seafood and Cauliflower Gratin recipe post contains affiliate links. Click here to learn about what this means.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Seafood and Cauliflower Gratin

This Seafood and Cauliflower Gratin is YUMMMMM! Packed with flavour, it's made with mostly common store cupboard/refrigerator ingredients and takes only a shade over 30 minutes to get to your table.

This wholesome, hearty recipe is also a great excuse to add some extra seafood into your diet and, I don't know about you, I'm all for doing that. Fresh, firm and nutritious fish is mixed into a creamy sauce, together with peeled shrimp. Capers, lemon zest and a handful of parsley add a variety of flavours that are sublime with seafood. A "cheesy" cauliflower crumb topping lends some crunch, plus a good way to sneak in a veggie.

Seafood and Cauliflower Gratin

Why you should increase your seafood consumption

Seafood is rich in all the B vitamins, as well as essential vitamins A and D, the latter being hard to source in foods - other than liver. Seafood also contains important minerals zinc, magnesium, selenium, and iodine, amongst others. It is high in Omega3 fatty acids, which reduce inflammation in the body and help reverse gut dysbiosis.

Seafood is easier to digest than meat, so if your digestive system is particularly compromised this yet one more reason to increase your intake. Aim for five portions weekly, and more is even better.

Wherever possible, purchase wild caught seafood. Farmed seafood contain higher levels of Omega6 fatty acids which are pro-inflammatory. They are also fed diets which usually include corn, soy and feathers - hardly their natural diet.

Which fish is best for this recipe?

Choose any firm white fish that you like, and can get hold of. Have one variety, or a couple of different ones if you fancy, but don't spend out on expensive species like halibut. If you're purchasing Atlantic fish I would go for cod, haddock, pollock. If you're looking at Pacific varieties then choose cod, lingcod, or rockfish for a more cost effective option. Go with availability and your budget, but make sure you choose fillets that are fairly thick and boneless.

AIP reintro cookbook

I've started reintroductions, what can I add?

Black pepper is a Stage 1 reintroduction and optional ingredient in this recipe. If you've reintroduced Stage 3 cheese, try grated parmesan instead of the nutritional yeast in the topping.

If you haven’t got to reintroductions yet, check out my  Autoimmune Protocol Reintroduction Cookbook which will help set you up for the process, as well as provide yummy recipes to enjoy along the way. Most of the recipes can be made elimination phase compliant too.

Can I freeze this Seafood and Cauliflower Gratin?

Yes. Make up the sauce and allow to cool before mixing with the seafood. Prepare the topping and cool completely before putting over the fish. Freeze in appropriate containers, or assemble everything and store in the freezer until needed. Cook from frozen, or thaw first, your choice.

Seafood and Cauliflower Gratin

If you enjoy this recipe, you're going to love these too

Cheesy Ham and Pasta Bake

Baked Cauliflower Mac 'n Cheese, Crispy Bacon Rosemary Topping

Fennel, Broccoli and Leek Gratin

Seafood and Cauliflower Gratin

I can't wait for you to try this Seafood and Cauliflower Gratin, so be sure to let me know what you think. I love getting your feedback so leave me a comment below. And don't forget to tag me on Instagram, so I can share your beautiful meal.

Seafood and Cauliflower Gratin

Prep time: 20 minutes
Cook time: 20 minutes
Serves 4
Print the recipe here!

Ingredients -
1 tablespoon olive oil
1 small onion, thinly sliced
3 garlic cloves, minced
Zest of a small lemon
Pinch sea salt
Freshly ground black pepper (stage 1 reintroduction) - optional
1/4 cup chicken bone broth
1+1/4 cups coconut cream
1+1/4 lb mixed firm white fish, cut into large bite sized pieces
6 oz cooked peeled shrimp
1 tablespoon capers, rinsed
1 cup chopped flat leaf parsley
 
For the topping -
1 tablespoon olive oil
3 cups riced cauliflower (about 1/2 medium)
1/4 cup nutritional yeast
1 teaspoon thyme leaves
Pinch sea salt
 

Preheat the oven to 375F.

Heat the oil in a large sauté pan and gently sauté the onion for 6-8 minutes until softened. Add the garlic, lemon zest, and a pinch of sea salt (not too much, as the capers are salty), and black pepper if using.

Turn the heat to low-medium and cook a further minute until the onions have taken on a little colour, stirring frequently so you don’t burn the garlic.

Pour the bone broth into the pan and deglaze, using a wooden spoon to scrape up the garlic and lemon zest on the bottom of the pan. Add the coconut cream and bring up to a simmer. Simmer for 2-3 minutes until the liquid has reduced by a third.

Add the white fish, shrimp, capers and parsley and combine so that everything is coated in the sauce. Remove from the heat and transfer to a 11x8 inch ovenproof gratin dish.

Prepare the topping. Wipe the sauté pan with kitchen paper and add the olive oil. Toss in the riced cauliflower, nutritional yeast, thyme leaves and sea salt. Cook on a medium heat, stirring gently for 1 minute until everything is combined. Remove from the heat.

Scatter the cauliflower topping over the fish and bake for 20-25 minutes until golden and bubbling.

Serve with a crisp herby salad, or sautéed greens.

 

« Banana Chocolate Cherry Muffins {AIP Reintroduction + Adaptable, Paleo}

Comments

  1. Olivia says

    March 27, 2022 at 8:33 am

    I love razor clams, sablefish, geoduck clams, groupers and lobsters (I love fresh seafood ) . I will give this recipe a try soon.

    Reply
    • healingfamilyeats says

      March 27, 2022 at 10:05 am

      Lovely selection, I remember harvesting razor clams from our local beach with my daughter. You wait until the tide goes out, and pour a good amount of salt on the areas where they've burrowed.They pop up really quickly and you can gently pull them up. We let them go again but it was fun to watch.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
I’m Kate, mother of two, wife of one! I’m also a Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, AIP Certified Coach, qualified chef and author of The Autoimmune Protocol Reintroduction Cookbook. I'm also crazy about The (US) Office and living the dream in Vancouver, BC. I’m passionate about the health of myself, my family and YOU. It’s great to have you here, make yourself a mug of bone broth and hang out with me for a while.

PURCHASE MY COOKBOOK

JOIN MY AIP SUPPORT GROUP

Favourite Skin Care Offer

logo
Health Ads by

Watch FB Live Cooking Tutorials

logo
Health Ads by

My E-Books

AIP Indian Cookbook!

AIP Coffee!

liver support with essential oils

histamine support with essential oils

SHOP MY BEAUTY ESSENTIALS

 data-recalc-dims=
 data-recalc-dims=
</div>
		</div></section>
<section id=
</div>
		</div></section>
<section id=
 data-recalc-dims=

logo
Health Ads by

I'm Kate Jay, mother of two, wife of one! I'm also a Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, Certified Gluten Practitioner, Certified AIP Coach and qualified chef, living the dream in Vancouver, BC. I'm passionate about the health of myself, my family and YOU. It's great to have you here, make yourself a mug of bone broth and hang out for a while.

Recent Posts

Seafood and Cauliflower Gratin
Banana Chocolate Muffins
Cauliflower Mac n Cheese, Bacon Rosemary Topping
AIP Liver Blueberry Muffins
AIP Beef Rendang
Paleo AIP Reintroduction Rustic Apple Cake

Shortcuts

  • DISCLAIMER
  • PRIVACY POLICY
  • TERMS AND CONDITIONS
  • MISSION AND VALUES STATEMENT

Copyright Healing Family Eats © 2023 · Log in