Cauliflower with a Sicilian Anchovy Crust

Health score
10%
Cauliflower with a Sicilian Anchovy Crust
45 min.
2
563kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a dish that is both delicious and visually stunning? Introducing our Cauliflower with a Sicilian Anchovy Crust—an extraordinary combination that takes simple ingredients and transforms them into a masterpiece. This dish is perfect for anyone looking to impress guests or simply indulge in a satisfying meal.

Imagine a beautifully roasted cauliflower, its florets tender yet slightly crisp, topped with a flavorful crust made from fresh breadcrumbs, anchovies, and garlic, all perfectly golden and fragrant. The rich umami from the anchovies pairs beautifully with the nuttiness of the Parmesan curls, while the drizzle of quality olive oil adds a luxurious finish. It’s not just a feast for the taste buds, but also a visual delight that can serve as the centerpiece of any table.

Easily prepared in just 45 minutes, this culinary gem serves two, making it an ideal choice for a romantic dinner or a cozy lunch for two. With its nutritional breakdown offering a balance of protein, healthy fats, and carbohydrates, you'll feel nourished and satisfied without compromising on flavor. So, roll up your sleeves and get ready to delight in a meal that not only celebrates the heartiness of vegetables but also showcases the bold flavors of Italian cuisine.

Whether you're a seasoned cook or a novice in the kitchen, this recipe will inspire you to create something special. Let’s get cooking!

Ingredients

  • cup bread crumbs fresh italian rustic style (no crusts)
  • servings olive oil for drizzling
  • servings parmesan curls shaved for topping
  • tablespoon parsley italian chopped
  • servings salt and pepper 
  • tablespoon butter unsalted
  • clove garlic whole chopped

Equipment

  • frying pan
  • sauce pan
  • baking pan
  • broiler

Directions

  1. Choose a small cauliflower for this recipe. It will cook through evenly with out over cooking the exterior. Trim the cauliflower, removing all the outer green stems and leaves. Turn the color upside down and carefully remove a small cone of the stem being careful to leave all the florets attached and intact. Jam one whole garlic clove into the opening.
  2. Add about 3/4 of an inch of salted water to a deep saucepan with a lid. It should be just large enough to hold the cauliflower. Which should not touch the sides or lid. Bring the water to a boil, then reduce the heat to medium low and cover the pan with the lid. Cook until tender-crisp about 5 minutes. The garlic may have fallen from it’s hole, but it is not important. It will soon be discarded.
  3. Remove the pan from heat and set aside covered while you prepare the crust. It will stay warm and continue to cook somewhat.
  4. Heat the oil and butter in a small skillet over medium-high heat.
  5. Add the garlic, breadcrumbs and anchovies and cook until the breadcrumbs are golden brown and fragrant, 4-5 minutes. Pay close attention, stirring often.
  6. Pre-heat a broiler.
  7. Transfer the whole cauliflower to a baking pan.
  8. Pour half of the crumbs onto a heated serving plate and the other half carefully mound on top of the cauliflower. Top the crumbs with the shaved Parmesan curls.
  9. Place the whole cauliflower under the broiler leaving about 3 inches between the top of the crumbs and the heat. Broil until just brown and bubbly.
  10. Transfer the cauliflower to the serving plate and add salt and pepper to taste.
  11. Drizzle the top, sides and crumbs at base with a good amount of quality olive oil and serve warm.

Nutrition Facts

Calories563kcal
Protein13.08%
Fat57.44%
Carbs29.48%

Properties

Glycemic Index
44.5
Glycemic Load
0.72
Inflammation Score
-7
Nutrition Score
18.938695700272%

Flavonoids

Apigenin
8.63mg
Luteolin
0.06mg
Kaempferol
0.07mg
Myricetin
0.67mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:563.18kcal
28.16%
Fat:36.02g
55.42%
Saturated Fat:14.71g
91.91%
Carbohydrates:41.59g
13.86%
Net Carbohydrates:38.93g
14.16%
Sugar:3.68g
4.08%
Cholesterol:50.5mg
16.83%
Sodium:1074.5mg
46.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.46g
36.92%
Vitamin K:79.16µg
75.39%
Calcium:471.3mg
47.13%
Vitamin B1:0.55mg
36.47%
Phosphorus:309.86mg
30.99%
Selenium:21.14µg
30.2%
Manganese:0.58mg
29.25%
Vitamin B2:0.33mg
19.46%
Vitamin B3:3.75mg
18.77%
Vitamin A:921.53IU
18.43%
Iron:3.26mg
18.12%
Folate:66.51µg
16.63%
Vitamin E:2.48mg
16.56%
Zinc:1.72mg
11.44%
Fiber:2.66g
10.63%
Magnesium:39.83mg
9.96%
Vitamin B12:0.57µg
9.55%
Copper:0.17mg
8.46%
Vitamin C:6.72mg
8.15%
Vitamin B6:0.15mg
7.62%
Potassium:177.18mg
5.06%
Vitamin B5:0.49mg
4.92%
Vitamin D:0.36µg
2.4%