Bruschetta Fish Cutlet with Cauli Mash

Bruschetta Fish Cutlet with Cauli Mash

COVID-19 put Easter trips on ice for Aussie families, so the Heart Foundation has put together a heart-healthy recipe to help you enjoy eggcellent eating at home. 

Heart Foundation dietitian Maria Packard said now was the time to go easy on hot cross buns and chocolate as COVID-19 forces families to stay at home and restrict their daily physical activities. 

"Why not start Easter morning with a heart healthy breakfast to fill you up and help cut down unhealthy snacking during the day. Eating well can help our support mind, body and soul, especially as people adapt their exercise routines to living in lockdown," Ms Packard said. 

"While the occasional chocolate treat is OK, opt for quality over quantity. 

"Heart healthy eating is about the variety of foods consumed regularly over time – not just focussing on individual nutrients or foods. Regularly eating a good mix of healthy plant-based foods, with smaller amounts of animal proteins and cutting down unhealthy junk foods will help reduce your risks for heart disease." 

Cooking Time 25 minutes (preparation time 20 minutes)
Serves 4

3 vine-ripened tomatoes, cut into 1cm dice
½ small red onion, finely chopped
½ cup finely shredded fresh basil leaves
1 tablespoon olive oil
2 teaspoons balsamic vinegar
4 x 200g white fish cutlets
2 tablespoons pine nuts, toasted
2 slices wholegrain bread, halved, to serve

Cauli mash
1 large cauliflower (1kg), leaves and base trimmed, chopped
1 tablespoon olive oil
2 cloves garlic, crushed
2 tablespoons light spreadable cream cheese
2 tablespoons freshly grated parmesan


Combine tomatoes, onion, basil, oil and vinegar in a medium bowl. Season with pepper. Toss to combine. Cover and set aside.
To make Cauli mash, place cauliflower in a large saucepan. Add enough water to almost cover. Place lid over saucepan Cover with lid and bring to the boil. Gently boil for 20 minutes, or until tender. Drain in a colander.
Heat oil in same large saucepan over a medium heat. Add garlic and cauliflower. Cook, stirring for 2 minutes. Stir in cream cheese and parmesan. Remove from heat. Blend with a stick blender until smooth.
Meanwhile, cook fish cutlets in a preheated, lightly oiled, large non-stick frying pan, or on a barbecue flat plate, over a medium-high heat for about 3 minutes on each side, or until fish is lightly golden and flakes easily when tested with a fork.
Divide Cauli mash and fish between 4 dinner plates. Top with tomato mixture. Sprinkle with pine nuts. Serve with wholegrain bread.

We used blue eye cod cutlets but any variety of white fish can be substituted. If preferred, use fish fillets in place of cutlets. For a more textured cauliflower mash, use a hand held potato masher instead of a stick blender.