Smoked Cod Cauliflower Mac & Cheese

A spin on your regular mac & cheese with the addition of smoked cod and cauliflower. A lower carb and healthier version of this delicious comfort food.

Prep Time: 30mins
Cooking Time: 20-25mins
Serves: 4-6

Wine Pairing: Riesling, Chardonnay or light red e.g. Grenache or Pinot Noir


  • 2 smoked cod fillets (they can be found at the supermarket) – you could also substitute with smoked salmon or canned tuna
  • 500ml milk
  • 1 onion cut in half
  • 2 bay leaves
  • 300g uncooked pasta (macaroni, penne or spirals)
  • 50g butter (or you can use olive oil)
  • 2 cloves garlic minced
  • 2 tbsp flour
  • 2-3 spring onions chopped
  • herbs – dill, parsley or thyme
  • half cup diced fennel (optional)
  • 1 cup frozen peas and corn
  • 2 cups cauliflower florets
  • 1/2 – 3/4 cup grated cheese of your choice
  • Topping: handful grated parmesan, breadcrumbs (optional)
  • salt, pepper, chilli flakes and smoked paprika to taste


  1. Place cod, milk, onion and bay leaves in a deep pan so the cod is submerged. Bring the milk up to a gentle simmer on low-med heat. After 6-7 minutes, remove the cod, discard the onion and bayleaves and reserve the milk to make the cheese sauce
  2. Let the cod cool slightly, remove the skin and break into bite-sized chunks
    • Skip steps 1 or 2 if you’re using smoked salmon or canned tuna
  3. Cook pasta for only half the time on packet instructions. Add in cauliflower in last minute of cooking. Strain and keep aside
  4. Pre-heat oven to 200*C
  5. To make the cheese sauce – in a pot melt butter on low-med heat, then add the garlic and spring onion and sauté  for 30sec until fragrant (the photo above includes some chopped fennel I added)
  6. Add flour and stir constantly, for 1 minute.
  7. Pour in half a cup of milk from the cod and whisk until a smooth paste. Add remaining milk half cup at a time. Add more milk if needed.
  8. Stir in cheese, peas, corn and herbs. Add salt, pepper & chilli flakes to taste. If you like a more smokey flavour then you can add some smoked paprika
  9. Gently mix the sauce with pasta and pour into a baking dish. Push in chunks of fish
  10. Top with parmesan and bread crumbs
  11. Bake for 20-25 until golden brown on top
  12. Serve hot with a side salad or sautéed vegetables

Published by nonnachong

A lover of food and how it unites us!

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