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Cajun blackened sole and cauliflower-mushroom “dirty rice”

Paleo, Gluten-Free, Lean & Clean, Dairy-Free, Soy-Free

2 Servings, 540 Calories/Serving

30 – 40 Minutes

Black garlic adds a subtle sweet roasted flavor to cauliflower “rice” in this paleo take on classic Cajun blackened sole; the bright serrano chile is optional.

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Ingredients

  • 3 ounces white button mushrooms
  • 1 or 2 cloves unpeeled black garlic
  • 1½ ounces roasted red peppers
  • 3 scallions
  • 1 serrano (optional)
  • Rice seasoning (chili powder - porcini powder)
  • 1 fresh bay leaf
  • ½ cup mirepoix (onions - carrots - celery)
  • 10 ounces cauliflower “rice”
  • Fish options:
  • Two 5-ounce Wild Pacific skinless sole fillets
  • Two 5-ounce  Wild Alaskan skinless halibut fillets
  • Blackening spice blend (chili powder - sweet smoked paprika - granulated garlic)
  • 1 lemon

Make It Leaner

Cook the cauliflower “rice” in Step 2 using just 1 tablespoon oil and omit the final drizzle of oil in Step 4 and you’ll shave off 120 calories and 14 grams of fat per serving.

Ingredient IQ

Black garlic is made by holding fresh garlic at about 140°F for weeks at a time, until it turns an incredible inky black. What results is loaded with umami and antioxidants, has a sticky texture, and tastes like savory candy.

Instructions

1

Prep the cauliflower “dirty rice” ingredients

  • Thinly slice the mushrooms.
  • Trim the root ends from the black garlic cloves and remove the peel; using the side of a knife, smash the garlic.
  • Scrape off any seeds from the roasted red peppers; finely chop the peppers.
  • Trim the root ends from the scallions; thinly slice the scallions on the diagonal, keeping the white and green parts separate.
  • If using the serrano, remove the stem, ribs, and seeds; thinly slice the serrano. Wash your hands after handling.

2

Start the cauliflower “dirty rice”

In a large frying pan over medium heat, warm 2 tablespoons oil until hot but not smoking. Add the mushrooms, black garlic, rice seasoning, bay leaf, and as much serrano as you like. Season with salt and pepper and cook, stirring occasionally, until the mushrooms are caramelized, 4 to 5 minutes. Add the mirepoix, roasted red peppers, and white parts of the scallions and cook, stirring occasionally, until the vegetables start to soften, 3 to 4 minutes.
Add the cauliflower “rice” and up to ¼ cup water if dry. Season with salt and pepper and cook, stirring often, until the cauliflower is just tender and the liquid is mostly evaporated, 3 to 5 minutes.
While the cauliflower “rice” cooks, prepare the sole.

3

Prep and cook the fish

  • Pat the fish dry with a paper towel; season generously with salt and pepper and sprinkle with the blackening spice blend.
In a medium frying pan over medium-high heat, warm 2 tablespoons oil until hot but not smoking. Add the fish, reduce the heat to medium, and cook, turning once, until the fish is cooked through, 2 to 3 minutes per side for sole, 3 to 5 minutes per side for halibut.

4

Finish the cauliflower “dirty rice”

  • Juice half the lemon; cut half into wedges for garnish.
Remove the cauliflower “rice” from the heat; discard the bay leaf. Stir in the lemon juice and the green parts of the scallions. Drizzle with 1 tablespoon oil and season to taste with salt and pepper.

5

Serve

Transfer the cauliflower “rice” to individual plates. Top with the fish and serve with the lemon wedges.

Nutrition per serving:

Sole Calories: 540, Protein: 24g (48% DV), Fiber: 8g (32% DV), Total Fat: 39g (60% DV), Monounsaturated Fat: 29g, Polyunsaturated Fat: 4g, Saturated Fat: 5g (25% DV), Cholesterol: 65mg (22% DV), Sodium: 650mg (27% DV) (does not include pantry salt; for reference, ¼ teaspoon kosher salt added to the recipe averages 240mg per serving, or 10% DV), Carbohydrates: 22g (7% DV), Total Sugars: 7g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Contains: Fish.

Halibut Calories: 570, Protein: 32g (64% DV), Fiber: 8g (32% DV), Total Fat: 39g (60% DV), Monounsaturated Fat: 29g, Polyunsaturated Fat: 3.5g, Saturated Fat: 5g (25% DV), Cholesterol: 70mg (23% DV), Sodium: 320mg (13% DV) (does not include pantry salt; for reference, ¼ teaspoon kosher salt added to the recipe averages 240mg per serving, or 10% DV), Carbohydrates: 22g (7% DV), Total Sugars: 7g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Contains: Fish.

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