Name: Cod and Cauliflower Casserole
Cook time: 1 h 3 min
Total time: 1 h 3 min
Yield: 1 dish
Ingredients: Cod; Ghee; Colored cauliflower; Egg; Lemon; Cilantro; Table salt; Garlic; Ginger

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender

1 kg 818 gram

Servings: 4 (1 serving ≈ 240 gram)

Digestion time: 3 hour

Complete protein: ✔

Break the colored cauliflower (120 g) into florets, process it in a blender into fine crumbs, and boil it for 10 minutes. Press out the excess moisture.

Use the ghee (150 g). Cut the cod (500 g) into small pieces.

Mix the cod with the egg (100 g), cauliflower, cilantro (20 g), ginger (2 g), garlic (3 g), lemon (60 g), and table salt (5 g).

Transfer the mixture to a baking dish and bake at 180 °C for about 35 minutes, until done.

Published: 14.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Cod	Cod	Ingredient quantity for Cod in g
Include ingredient: Ghee	Ghee	Ingredient quantity for Ghee in g
Include ingredient: Colored cauliflower	Colored cauliflower	Ingredient quantity for Colored cauliflower in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Cilantro	Cilantro	Ingredient quantity for Cilantro in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Ginger	Ginger	Ingredient quantity for Ginger in g

	Product release:	960
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

1 3
	Blend with a blender	3
	Slice	10
	To boil	10
	Mix	5
	Bake	35

Proteins	11.1
Digestible proteins	10
Fats	17.3
Plaid	0.5
Net carbohydrates	1.1
Fructose	0.1
Calories	204 kcal
Indexes
Glycemic index	3.2
Glycemic load	0.3
Insulin index, II	16.5
Disease inflammatory index, DII	-0.17
Antioxidant, ORAC	355

Weight loss	Detention	Set
21%	15%	13%
972	1350	1620

Nutrient	% of RDA
U	????21
A	5672651263333
B12	27272523211
B6	1515103371
B4 (Choline)	1216152773
C	1214124221
B3	91081871
B2	81081841
E	7771511
B5	7761241
K	7991572
B7	7761711
B1	6651131

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Selenium	42423876236
Phosphatidylcholine	383827???
Phosphorus	14141420105
Chlorine	14141417144
Sodium	11111122105
Iron	732641
Magnesium	6872043
Potassium	687954
Alpha GPC	55101653

Nutrient	% of RDA
Cholesterol	206206206823?411
Palmitic acid (Saturated)	50505077?100
Stearic acid (Saturated)	39484865?97
Oleic acid (Omega-9)	33413759?46
DHA (Omega-3)	10101721?3
Lauric acid	10101220107

Nutrient	% of RDA
Tryptophan	557777192318
Valin	32454594?15
Leucine	324545953011
Alanine	295858145??
Lysine	294141852010
Histidine	16232348?11
Methionine	152020411510
Threonine	13181838??
Tyrosine	12171242217
Phenylalanine	12171735217
Isoleucine	913132763

Cod and Cauliflower Casserole

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