Name: Cod with Avocado and Cauliflower Puree
Prep time: 21 min
Cook time: 6 min
Total time: 27 min
Yield: 1 dish
Ingredients: Colored cauliflower; Cod; Avocado; Greek yogurt; Avocado oil; Sea salt; Black pepper

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 111 gram

Servings: 4 (1 serving ≈ 275 gram)

Digestion time: 3 hour

Complete protein: ✔

Boil the colored cauliflower (450 g) in salted water until tender, about 15–18 minutes.

Pat the cod (400 g) dry, brush it with avocado oil (15 g), sear it for about 2 minutes per side, then finish it in a 220°C oven.

Blend the colored cauliflower with the avocado (150 g) and greek yogurt (80 g) until smooth.

Season the puree with sea salt (3 g) and black pepper (1 g), then serve it with the hot cod.

Published: 30.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Colored cauliflower	Colored cauliflower	Ingredient quantity for Colored cauliflower in g
Include ingredient: Cod	Cod	Ingredient quantity for Cod in g
Include ingredient: Avocado	Avocado	Ingredient quantity for Avocado in g
Include ingredient: Greek yogurt	Greek yogurt	Ingredient quantity for Greek yogurt in g
Include ingredient: Avocado oil	Avocado oil	Ingredient quantity for Avocado oil in g
Include ingredient: Sea salt	Sea salt	Ingredient quantity for Sea salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	1 099
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

6 - 27
	To boil	18
	Fry	6
	Blend with a blender	3

Proteins	8.4
Digestible proteins	6.8
Fats	4.6
Plaid	1.7
Net carbohydrates	1.8
Fructose	0
Calories	79 kcal
Indexes
Glycemic index	9
Glycemic load	0.5
Insulin index, II	17.9
Disease inflammatory index, DII	-0.32
Antioxidant, ORAC	540

Weight loss	Detention	Set
8%	6%	5%
972	1350	1620

Nutrient	% of RDA
U	????61
C	2429258641
B6	1717113671
B12	17171615141
B5	111191851
B9	9961994
B3	91081771
K	810101782
B4 (Choline)	811101842
B2	7861431
B1	6651131

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Selenium	26262448144
Prebiotics	18181835?18
Phosphorus	1212121684
Calcium D-Glucarate	12122460126
Potassium	911101376
Boron	77714?2
Chlorine	777972
Probiotics	77715?1
Iron	622431
Magnesium	6872043
Sodium	6661263
Fibers	5767?4

Nutrient	% of RDA
Cholesterol	13131352?26
DHA (Omega-3)	771215?2

Nutrient	% of RDA
Tryptophan	415858145236
Valin	22313165?10
Leucine	21292961197
Alanine	18373792??
Lysine	18262654136
Histidine	11161632?8
Methionine	811112285
Threonine	8121225??
Tyrosine	710724124
Phenylalanine	7101020124

Cod with Avocado and Cauliflower Puree

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