Are you a bangers and Mash kind of person?  Ok, how’s about some Cauliflower mash?   No no- really, I do believe I can convert even the most arterial hardened of bangers and mash lovers to cauliflower mash.

Seriously nutritious stuff, high in sulphur containing amino acids that are fabulous for that organ we love so much here at Cabot Health- the liver! Cauliflower contains sulforaphane, a sulphur compound that has also been shown to kill cancer stem cells, thereby slowing tumour growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.   And it tastes amazing!


Serves 4

With a splash of 5 simple ingredients – this one will be a winner on the taste buds and your time!




  • 4 Fish Fillets (about 170grams ea)  preferably white firm fish
  • 2 Tablespoons Miso Paste
  • 1.5 Tablespoons Tamari
  • 4 Tablespoons of Freshly squeezed orange juice
  • 4 Large Garlic Cloves- crushed
  • 2 Tablespoons of Honey




  • 2 Lebanese Cucumbers
  • 1 Ripe Avocado
  • 1 Tablespoon Rice Vinegar
  • 1 Tablespoon sesame oil




  • 2 Cups of Red Quinoa




  • 1 head of Cauliflower
  • 3 Large Garlic Cloves- peeled.   Go for gold with the garlic- there really is no limit.   There is no such thing as too much garlic in my books.  
  • 1 Nutmeg seed
  • 2 Tablespoons of Organic Butter or Ghee
  • Snow Peas to serve 4
  • Sesame Seeds- lightly toasted if preferred




Combine the miso paste, tamari, orange juice, crushed garlic, and honey in a bowel large enough to marinate your fish in.  Add the fish, turn and coat.  Cover and place in the fridge for 30minutes.
Place Quinoa in water bring to the boil- usually takes around 15 minutes.
Place grease proof paper onto an oven tray. put baking rack onto tray and place fish on rack. Place into the oven at 200deg for 15 mins.
Wash Cauliflower and break up into its florets. Place Cauliflower into Steamer with garlic cloves and steam until just firm.  Try not to over steam, although you cannot really go wrong with Cauliflower mash.  Once it is steamed to your liking, drain it and add garlic cloves- as much butter as you like and grind the nutmeg into the pot.  Use a Bamix or small food processor to blend into a voila! Mash Cauli!
Now place Snow peas on steamer and steam for a just a few minutes- keeping snow peas crunchy.
Whilst snow peas are steaming- slice cucumber into slithers, slice avocado and place into a bowl with rice vinegar &  sesame oil.  Mix and serve onto plates.   I used a Spiralizer to make fancy pants cucumber spirals.
Drain Quinoa and divide onto plates with Snow peas and fish.  And there you have it-  a balanced meal of protein vegetables, omega 3  and a bit of raw veg thrown in.  Yumo!   
Oh and sprinkle the fish with the sesame seeds to serve.  Which adds calcium into the mix!