Baked Fish with Warm Roast Cauliflower Salad and Tahini Dressing

HEAlthy eating

Baked Fish with Warm Roast Cauliflower Salad & Tahini Dressing

recipe by
suzannah smart // smart dietetics

This recipe has been developed by Suzannah Smart of Smart Dietetics, in conjunction with The Co-op’s ‘A Healthy Choice’ campaign.

Everything you need for this recipe can be found in-store locally at Barossa Fresh Foodland or ordered for pickup or delivery to your door via our online store.


                                      Cauliflower Salad:

  • 1 small or 1/2 large head cauliflower, cut in to florets
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 300g green beans
  • 400g tin brown lentils, drained and rinsed
  • 1 bunch coriander, roughly chopped
  • 2 spring onions, finely sliced


  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 clove garlic, crushed
  • 1 tablespoon water

Baked Fish

  • 4 fillets white fish
  • (about 600g total)
  • 2 lemons, sliced
  • 2 cloves garlic, crushed
  • 1 tablespoon olive oil


  1. Preheat oven to 200 degrees celsius. Line two baking tray with baking paper. Boil a kettle full of water.
  2. Toss cauliflower, olive oil and ground cumin together then spread evenly on one baking tray. Bake in oven until golden brown and cooked, about 20 minutes.
  3. Place each fish fillet in a separate square of baking paper. Top with the crushed garlic, then lay lemon slices along the fish. Wrap up each securely as a parcel. Place all the fish parcels on the second baking tray. Bake in oven until cooked through, about 15 minutes.
  4. Place beans in a heat-proof bowl and cover with boiling water. Leave for a few minutes, until the beans change colour slightly then drain.
  5. In a small bowl, whisk tahini, lemon juice, garlic and water together with a fork to make the salad dressing.
  6. Toss the beans, roast cauliflower, lentils, coriander, spring onions and salad dressing together. Serve with the baked fish.
Serves: 4

The benefits of eating healthy

Some of the many benefits you can expect to experience by eating well and moving more include:

  • improved energy, sleep and mental health
  • reduced risk of developing chronic diseases such as diabetes, cardiovascular disease, dementia
  • improved management of blood sugar levels, cholesterol and blood pressure (with less reliance on medications)
  • lower your risk of developing a variety of different cancers
  • better gut health and microbiome
  • healthier hair, skin, nails and teeth
  • a stronger immune system

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