The Best Cauliflower and Fish Recipe | Weight Loss Recipe 🦾

Last Updated on March 23, 2022 by Sultana Parvin

Cauliflower is a healthy vegetable, it is low in calories, rich in vitamins and minerals. The best part about cauliflower is that it also contains good carbohydrates that are good for our health. It can be used to replace or supplement other high-carbohydrate foods or pasta. Cauliflower can be eaten raw, boiled, roasted, fried, curry, or mashed. The cauliflower and fish recipe is one of the best healthy dishes that bring keto and healthy options both at a time. I hope this Bangladeshi-style recipe will be loved by everyone.

The Best Cauliflower and Fish Recipe🦾

Yield: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

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Ingredients

• 1 head cauliflower
• 250gm broad bean
• 4 pieces of fish
• 2 tablespoon onion slice
• 2 teaspoon garlic paste
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon turmeric powder
• ½ teaspoon red chili powder
• 2 tablespoon sunflower oil
• Salt to taste
• 1 tablespoon cilantro slice

Instructions

1. Wash and separate cauliflower florets from the cauliflower head. Wash broad beans and cut broad beans into 3-inch sizes. Wash the fish pieces and keep it aside.
2. Heat oil in a pan. Add onion slice and keep it stirring. Add garlic paste, cumin powder, turmeric powder, coriander powder, chili powder, and salt one by one to the onion. Keep stirring and add one cup of water. Bring them to boil.
3. Add fish pieces to the boiling spices mixture. Cook until the water becomes dry. Add another 1 cup water and wait until boil. Take out the fish pieces and add cauliflower florets and broad bean slices to the spice mixture. Coat with the masala. Cover and cook until tender.
4. After dry-up, the water adds another one cup of water. Bring it to boil. Add fish pieces to the vegetables and cook until the ratio of water and vegetables are equal. Sprinkle cilantro slice over the fish and cauliflower curry.
   
   

Notes

I take Hilsha fish for this recipe. You can add any kind of fish. Hilsha fish has
own taste and to add with other vegetables it becomes tastier.

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Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 356Total Fat: 14gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 97mgSodium: 410mgCarbohydrates: 12gFiber: 5gSugar: 4gProtein: 49g

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

Why will you love Bangladeshi Cuisine?

People love Bangladeshi cuisine food because Bangladeshi Cuisine uses many different kinds of spices. These kinds of spices increase taste, flavor, and textures. And you know every spice has its own health benefits. So the use of various spices is not harmful to health rather it is good for health.

Ingredients for cauliflower and fish keto recipe

As per our daily nutrition demand for our health, we need to take protein, vitamins, minerals, etc. The cauliflower and fish keto recipe solves the problem. Cauliflower provides vitamins and minerals and fish provides protein. No doubt it is a healthy keto dish for everyone.

• 1 head cauliflower
• 250gm broad bean
• 4 pieces of fish
• 2 tablespoon onion slice
• 2 teaspoon garlic paste
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon turmeric powder
• ½ teaspoon red chili powder
• 1/4 cup sunflower oil
• Salt to taste
• 1 tablespoon cilantro slice

How to cook fish and cauliflower curry

We can cook cauliflower in many ways. Here I add the broad bean to make it more nutritious. You can add any other vegetables like peas, potato, carrot, turnip, etc. I wish I will share all types of cauliflower recipes that I prepare for my family.

Step 1

Wash and separate cauliflower florets from the cauliflower head. Wash broad beans and cut broad beans into 3-inch sizes. Check the inside of broad beans for insects. Sometimes broad bean has insects inside.

Step 2

Wash the fish pieces and keep them aside.

Note: I take Hilsha fish for this recipe. You can add any kind of fish. Hilsha fish has its own taste and to add with other vegetables it becomes tastier.

Step 3

Heat oil in a pan. Add onion slice and keep it stirring. Add garlic paste, cumin powder, turmeric powder, coriander powder, chili powder, and salt one by one to the onion. Keep stirring and add one cup of water. Bring them to boil.

Note: Sunflower oil is a healthy oil. It takes less time for getting hot. So be careful about this. The spice will burn if the oil is too much hot.

Step 4

Add fish pieces to the boiling spices mixture. Cook until the water becomes dry. Add another 1 cup water and wait until boil. Take out the fish pieces and add cauliflower florets and broad bean slices to the spice mixture. Coat with the masala. Cover and cook until tender.

Step 5

After dry-up, the water adds another cup of water. Bring it to boil. Add fish pieces to the vegetables and cook until the ratio of water and vegetables are equal. Sprinkle cilantro slice over the fish and cauliflower curry.

Serve the cauliflower and fish recipe with rice or tortilla.

Potential Health Benefits of Sunflower Oil

Sunflower oil has many health benefits because it is low in saturated fat and high in two types of fatty acids, polyunsaturated fatty acids, and monounsaturated fatty acids.

Polyunsaturated fatty acids, or PUFAs, include omega-3s and omega-6s. PUFAs can reduce cholesterol and triglycerides in the blood, especially when substituted for less-healthy fats. 

Monounsaturated fatty acids, or MUFAs, also appear in sunflower oil. MUFAs may reduce heart disease. MUFAs in the olive oil help to make the Mediterranean diet healthy. 

Source: https://www.webmd.com/diet/sunflower-oil-good-for-you#1

Cauliflowers’ Nutritional Value

You might be surprised to know that cauliflower packs a nutritional punch. It is one of the most nutrient-dense foods out there and it can be a great addition to your diet if you’re looking for a low-carb way to get in some quality nutrients.

Cauliflower is rich in nutrients, including high levels of vitamin C, K, folate, potassium, fiber, calcium, and magnesium.

With all these benefits, it’s no wonder that cauliflower has been called ‘the king of vegetables’! Cauliflower is a vegetable that is loaded with nutrients and vitamins. With just 25 calories per serving, it’s a healthy and low-calorie meal option. Cauliflower also contains vitamin C, vitamin K, potassium, and fiber.

Health Benefits of Cauliflower and Tips on How to Incorporate It in Your Diet:

Cauliflower is one of the healthiest vegetables out there. It is low in calories, high in protein and fiber, and has an almost neutral taste.

Cauliflower is high in potassium which helps regulate blood pressure by flushing out excess sodium from your body. A lack of potassium can lead to a variety of heart-related problems such as hypertension and atherosclerosis.