Ghost Pepper Honey Cod With Cauliflower Mash Recipe

Fillet of cod with hazelnut and mashed potato
Credit: Philippe Desnerck / Getty Images
Prep: 15 mins
Cook: 20 mins
Total: 35 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
128 Calories
2g Fat
19g Carbs
11g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4
Amount per serving
Calories 128
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 2%
Cholesterol 19mg 6%
Sodium 166mg 7%
Total Carbohydrate 19g 7%
Dietary Fiber 4g 15%
Protein 11g
Calcium 52mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Ghost Pepper scares a lot of people. Well, it does have a Scoville Heat Unit rating of over one million, so it isn't exactly mild. However, if you use a very small amount you can get a unique flavor with just the right amount of heat. 

While Ghost Pepper is usually used for Mexican cuisine cooking in salsas and hot sauces alike, here we used cod as the flavoring agent. This is because cod is light and has a very soft texture. If you compliment this softness with the intense heat of ghost chili pepper, you get a diverse flavor/texture combination. Plus, you add the sweetness of the honey and you have yourself the perfectly spiced meal.

Then as we pair this with a smooth and creamy cauliflower mash, you will have your non-Paleo friends eager to start their own paleo lifestyle. With that said, if you aren't a fan of cauliflower mash, then we'd say you're seriously missing out, but we would also say that you can pair this spicy-sweet cod with a different side vegetable or salad such as this spring ​mix salad with fresh figs.

You can also use a different type of fish if you so desire, just keep in mind that cod is great because it has a subtle fishiness that might otherwise be more prominent in other types of fish (such as salmon). 


  • For the Cod:
  • 4 fillets Cod
  • 2 Tablespoons honey (raw, natural)
  • 1/4 Teaspoon Ghost Chili Powder
  • For the Cauliflower Mash:
  • 1 Head Cauliflower (cut into florets and boiled until tender)
  • 1 Teaspoon olive oil
  • Dash salt (or to taste)

Steps to Make It

  1. Gather the ingredients.

  2. Preheat oven to 375 F. 

  3. To start the cod fillets, begin by mixing honey and ghost chili powder in a small mixing bowl. Place the cod fillets on a rimmed baking sheet that is lined with parchment paper. 

  4. Using a pastry brush, lightly brush honey/ghost chili mixture over each fillet. Sprinkle with a little bit of salt over top. Once glazed and seasoned, place the fillets in the oven and bake for approximately 8 to 10 minutes. Once fish is cooked thoroughly (flakes with ease by fork) remove from the oven and allow to sit.  

  5. While the fillets cool, start the cauliflower mash process. In a food processor or blender, place your boiled and strain cauliflower florets. Add the olive oil and some salt and pepper and pulse until the cauliflower florets are a smooth and creamy texture. 

  6. When cauliflower mash reaches the right consistency, plate the mash and fillets as desired. Optional garnishes include fresh chopped cilantro or just a light sprinkle of red pepper flakes. 

    Use Caution When Blending Hot Ingredients

    Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.