Lemon Pepper Salmon over East African Pilau with Seasoned Sweet Potatoes and Summertime Vegetables (3x Recipes)
*** MEAL PREP SATURDAYS ***
Yes, you can eat good & healthy without breaking the bank! For 6 meals, it’s about $17 versus a restaurant that will charge you $17 for 1 meal like this.
First marinate your salmon. Put ½ lemon juiced (save the other half for later, you’ll see why) into a bowl. Get 6 fully thawed salmon fillets and dip each fillet into the lemon juice. Dusted each side with black pepper. (No salt, as processed salmon from the Fish Dept. already contains all the salt needed, and sometime even more than needed. Only add salt if you caught the salmon yourself. Beware of grizzly bears!). Cover and place in refrigerator for later.
Next… Start layering your Crock-Pot by slicing up:
Next, slice up 600g of sweet potatoes. Make a bed over the base vegetables. This bed is important as I’ll get to later on.
Next, layer on 300g of broccoli and 300g of cauliflower. Set aside…
Move onto your sauce. In a bowl, mix up:
1 tbsp lemon juice (about ½ lemon juiced)
Pour over veggies. Dust with paprika. Cover and set to HIGH for 3 hours or LOW for 6. (I’m using HIGH)
Move onto the African Pilau. It is spicy. Not spicy “hot”. Rather, spicy heaven. There are many varitions to th recipe. Basically, look at your spice rack and add all spices you see!
Fun Fact: Pilau is actually just pilaf, or pilav. Origins from India and adopted to East African diet and native spices. As African slaves came to the US, they brought the recipe. Pilau changed to Pilaf. Pilau is the art of making rice in a seasoned bloomed broth. Rice-O-Roni and Uncle Ben don’t know what Pilaf really is!
Spray a medium pot with cooking spray. Add:
Roast the spices in the pot for about 3-5 minutes. This is called Blooming. And yes, your kitchen will turn into an incense factory!
3 cups veggie broth (I used my Homemade veggie broth)
As you hit hour 3 on HIGH OR hour 6 on LOW, add the salmon to th Crock-Pot. Cover and cook for 1 more hour on HIGH or 2 more hours on LOW. As I said, the potato bed is important here. It will hold the salmon in place.
When all done, divide the rice into each Rubbermaid TakeAlong dish. Place a salmon fillet on top. Put 100g of sweet potatoes, 50g of broccoli and 50g of cauliflower on the side. Top the salmon with the caramelized veggies from the bottom of the pot.
Cover and freeze. Ready at 5am wake up call. Microwave at 4 min. Enjoy!
Now that is $17 well spent. What do you think?
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