Those who say that cheese and fish don’t go together, haven’t tried shrimp scampi, a tuna melt, or even a McDonald’s filet-o-fish sandwich! Hearty and satisfying, this dish is all comfort.
As I researched this recipe, I found versions that had potatoes or pasta. I wanted a lower calorie and lower carb option, so I went with just cauliflower and broccoli. But feel free to substitute as you like. Potatoes don’t need to be pre-cooked, as long as you cut them into small cubes. Pasta needs to be cooked to the almost al dente stage—very firm—and then added to the pan.
I originally came up with this recipe when I found some tuna and salmon in my freezer, and I wanted to use them up. But this recipe works even better with any white fish, like cod or halibut.
If you use gluten-free flour and breadcrumbs (easy enough to do), this dish is gluten-free.
6 oz. cod, fresh or thawed if frozen
8 oz. mixed broccoli and cauliflower, cut into smaller pieces (you can use fresh or frozen)
1/2 small onion, finely chopped
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1/2 cup milk
2 oz. sharp cheddar cheese, grated, separated
1/4 teaspoon granulated garlic
Salt and pepper
1 tablespoon breadcrumbs
Preheat the oven to 350 degrees.
Cut the fish into large chunks, removing any skin, and place it in a bowl.
Pour the broccoli and cauliflower into the bowl.
Melt the butter in a saucepan over medium heat, and add the onion, sautéing it until it’s soft but not brown. Stir in the flour and cook for a minute or two. Slowly pour in the milk, stirring constantly. Season with salt, pepper, and the granulated garlic. Add all the cheddar cheese except a tablespoon, mixing well and making sure it all melts.
Pour the sauce into the bowl with the veggies and the fish, and mix everything gently, trying not to break the fish pieces up too much.
Pour the contents of the bowl into a baking dish just big enough to hold it all. You don’t want it spread out…you want it to have some depth so it doesn’t dry out.
Sprinkle the top with the remaining cheese and the breadcrumbs.
Bake for about 30 minutes, until it’s golden and bubbly.
This recipe could serve 2, but I devoured it on my own!
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