Cauliflower “Couscous”

Ingredients

• 200 gbaby tomatoes
• for drizzlingolive oil
• to tastesalt and black pepper
• 1 head (500 g)cauliflower
• 2 teaspoonsbaharat or mixed spice
• 1 tablespoonolive oil
• 2 tablespoonswater
• 400 gcooked smoked haddock
• 1/2 cupcooked peas
• 1/2 cupfinely chopped raw broccoli stems and florets
• 1 diskfeta cheese, cubed or crumbled
• 1 handfulchopped parsley
• 3 tablespoonstoasted flaked almonds

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C.

2. 2

   Roast the tomatoes

   Drizzle the tomatoes with olive oil, season with salt and pepper, and add a little chilli if you like. Roast for 20 minutes, until the skins are wrinkled and split.

3. 3

   Pulse the cauliflower

   Break the cauliflower into florets and pulse in a food processor until it resembles fresh breadcrumbs.

4. 4

   Work in batches

   Pulse the cauliflower in a few batches so the pieces do not become too fine.

5. 5

   Cook the cauliflower

   Put the cauliflower in a lidded non-stick or cast-iron casserole dish with the water and 1 tablespoon of olive oil. Stir-fry over a moderately high heat for about 4 minutes.

6. 6

   Add the spice

   Stir in the baharat and a pinch of salt, then stir-fry for another 4 minutes.

7. 7

   Fold in the fish

   Add the fish, peas, broccoli and roasted tomatoes. Gently mix them through the cauliflower, taking care not to break up the fish too much.

8. 8

   Let it stand

   Turn off the heat, cover the pan and leave it for about 5 minutes, until everything is heated through.

9. 9

   Finish the seasoning

   Mix in the feta and parsley, then taste and adjust the seasoning.

10. 10

    Add the almonds

    Scatter the toasted flaked almonds over the top and serve.

What is cauliflower “couscous”?

The name describes cauliflower chopped into tiny, couscous-like pieces rather than a dish made with wheat semolina. This version pairs that finely pulsed vegetable with smoked haddock, peas and warm spice.

Roasted tomatoes add sweetness and feta brings a salty contrast, while almonds give the finished dish a crisp topping. Together, the ingredients make a substantial meal with a mix of soft and crunchy textures.

Nutrition and macros by portion

The nutrition label shows one serving as written: 390 calories, 34g protein, 18g carbs, 21g fat.

The cauliflower and peas provide most of the carbohydrate, while olive oil, feta and almonds contribute much of the fat. Smoked haddock supplies the main protein, with smaller amounts from the peas and feta. Pair a portion with a green salad or extra vegetables if you want more vegetables alongside it.

Getting the cauliflower texture right

Pulse in batches: a crowded food processor can chop unevenly, leaving some large pieces while turning others to mush. Stop when the cauliflower looks like fresh breadcrumbs.

Keep the pieces distinct: the recipe stir-fries the cauliflower rather than boiling it. Stir regularly and avoid adding more water than specified, so it does not become soggy.

Roasting the tomatoes

Use the skins as a cue: after about 20 minutes at 200°C, they should look wrinkled and split. This roasting softens the tomatoes and concentrates their flavour.

Allow for variation: smaller tomatoes may be ready sooner, so check them towards the end of the roasting time. Add them to the pan with their juices.

Keeping the haddock in pieces

Fold gently: the smoked haddock is already cooked, so it only needs warming through with the other ingredients. Mix carefully to preserve some larger flakes.

Covered resting: turning off the heat and leaving the pan covered for about 5 minutes helps warm the fish and peas without prolonged cooking.

Spice, feta and seasoning

Baharat: this warm spice blend flavours the cauliflower during its second stint in the pan. Mixed spice is offered as an alternative in the ingredient list.

Taste at the end: smoked fish and feta can both be salty, so check the dish after adding the cheese before adding more salt. Parsley and toasted almonds finish it with freshness and crunch.

Serving the dish

Serve it warm as a complete meal, with the almonds scattered over just before eating so they stay crisp. A simple green salad or extra cooked vegetables can go alongside.

For an easy serving, divide the mixture between four plates and distribute the fish and feta evenly.

Recipe notes & tips

• Cut the cauliflower into evenly sized florets before pulsing for more consistent pieces.
• Pulse only briefly and check the texture between batches.
• Use a casserole dish with a well-fitting lid for the covered resting stage.
• Keep the smoked haddock in larger flakes when folding it through.
• Add the almonds just before serving to keep their toasted crunch.
• Taste after adding the feta before adjusting the salt.

Variations

• Use mixed spice: choose it instead of baharat for the alternative listed in the recipe.
• Add optional chilli: include a little when seasoning the tomatoes if you want some heat.
• Change the herbs: use another chopped soft herb in place of parsley.
• Try a different nut: replace the flaked almonds with another toasted nut, sliced or chopped.
• Add extra greens: increase the broccoli for a more vegetable-forward dish.

Common mistakes to avoid

• Over-processing the cauliflower: it can turn too fine; pulse in batches and stop at breadcrumb size.
• Crowding the processor: the pieces may chop unevenly; work through the florets in a few batches.
• Breaking up the haddock: vigorous stirring can crumble the fish; fold it in gently.
• Adding salt too early: feta and smoked haddock are already salty; check the seasoning at the end.
• Skipping the lid: the mixture may not warm evenly during the resting time; cover the pan for about 5 minutes.

How to store

Refrigerate leftovers promptly in a covered container and eat within 2 days. Reheat gently in a covered pan until piping hot, stirring carefully to keep the fish in pieces.

Frequently asked questions