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.
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.
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.
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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
Print the recipe here!
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.