Primal Meals: In 30 Minutes or less

Installment I:  Baked Salmon with Remoulade Sauce and Kale

Although I love to cook, and would gladly spend an hour in the kitchen preparing a meal, the reality is that I don’t always have that kind of time.  I use several strategies to tackle this dilemma, two of which include:  planning ahead (I often cook large meals on Sunday that will last throughout the week), and creating simple recipes–an easy task when you use high-quality, fresh ingredients. I also try to keep homemade sauces/dips/chutneys in the fridge that can be used spice up any meal.

Emeril Lagasse’s Remoulade Sauce

  • 1/4 cup fresh lemon juice
  • 1/4 cup coconut oil, 1/4 cup walnut oil, 1/4 cup olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped green onions
  • 1/4 cup chopped celery
  • 2 Tbs chopped garlic
  • 2 Tbs prepared horseradish
  • 3 Tbs creole whole grain mustard
  • 3 Tbs prepared yellow mustard
  • 3 Tbs ketchup
  • 3 Tbs chopped parsley leaves
  • Sea salt to taste
  • Cayenne pepper to taste
  • Pepper to taste

Combine all ingredients in a food processor, and process until combined.  Use immediately or store. Will keep for several days in the refrigerator in an airtight container.

Baked Salmon

  • 4-6 oz. salmon filet/person
  • Fresh dill, chopped
  • Salt
  • Pepper
  • Butter, or oil of choice

Preheat oven to 425 degrees F.  Place salmon filets on baking dish or sheet, skin side down.  Sprinkle with salt, pepper, and fresh dill.  Place a small tab of butter on each salmon filet.  Bake at 425 degrees, for 8-10 minutes or until fish is flaky when tested with fork.  Serve alone, or with remoulade sauce.  See Ryon’s post on fish.

Boiled Kale

  • 1 bunch kale, stems removed
  • Butter
  • Salt and pepper to taste
  • Red pepper flakes

Once fish is in the oven, bring a pot of water (with sea salt added) to a boil.  Once boiling, place kale leaves in water, making sure to submerge all leaves.  Boil in water 1-2 minutes, or until tender.  Once tender, remove from heat and pour kale into colander to remove water.  Sprinkle with salt, pepper, and red pepper flakes.  If you so choose, stir in a tab of butter.  Serve.

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