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Dana Ketter

Easy Gourmet A-List Meal

Three Dishes and a Pot
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 8 people
Course: Main Course, Side Dish
Cuisine: American
Calories: 594
Ingredients Equipment Method Notes

Ingredients
  

Dish One
  • 3 lbs Sweet Potatoes cubed
  • 1 lbs Large Carrots sliced
  • 4 tbsp Coconut Oil
  • 1 tbsp Extra Virgin Olive Oil
  • 2 tsp Garlic Powder or crushed garlic
  • 2 tsp 21 Seasoning Salute all purpose seasoning
  • 3 oz Goat Cheese
Dish Two & Three
  • 20 oz Wild Salmon
  • 8 cups Organic Broccoli
  • 5 tbsp Extra Virgin Olive Oil California Ranch brand
  • ½ Lemon squeezed/juiced (after cooking)
Spices (use half in each pan)
  • 2 tsp Thyme
  • 4 tsp Crushed Rosemary
  • 4 tsp Black Peppercorn fresh ground
One Pot
  • 2 cups White Basmati Rice from India
  • 1 cup Frozen Organic Peas
  • 2 tbsp Extra Virgin Olive Oil California Ranch brand
  • 1 tsp Black Peppercorn fresh ground
Paleo Sub (nix the rice n peas dish)
  • 1.5 lbs Rutabagas
  • 6 tsp Ghee
Vegan Substitutions (for ghee, salmon, cheese)
  • 1.5 Walnuts shelled, crushed
  • 2 tbsp Extra Virgin Olive Oil
Vegetarian Substitution (for salmon)
  • 5 oz Goat Cheese (add 5 more ounces of cheese)

Equipment

  • cookie sheet(s), 9x13 ovenware dishes, rice cooker or lidded pot, measuring cup, fork, knife, cutting board, oven, spoons

Method
 

Dish One Prep
  1. Preheat oven to 425°F
  2. Wash and Peel Sweet Potatoes. Cut them into 1/2" chunks or 1/2" medallions.
  3. Wash and peel the carrots, cut into 1/2" slices (or smaller).
  4. In medium bowl, roll the carrots and sweet potatoes in the coconut oil and HALF of the "spices", plus the garlic powder and all-purpose seasoning blend.
  5. Place on baking sheet in preheated oven. Bake for 20 minutes, then stir.
  6. After "Dish One" has cooked for about 20-25 minutes, add "Pan Two" to the oven (keep pan one in) and decrease the temp to 350°F.
    Continue cooking BOTH pans for another 15 minutes or until the fish is done.
Dish Two + Three Prep
  1. Grease the bottom and sides of two 9"x13" or 9"x15" pans.
  2. Ideally, the fish is thawed. No worries if not - I cook it from frozen at least half the time.
  3. Place three 6-8 oz pieces of fish on one dish. Brush heavily with olive oil.
  4. On the other dish, add the frozen broccoli cuts. If you use fresh, you might need to microwave it for a couple minutes before adding it to the pan.
  5. Drizzle olive oil over the broccoli (similar to the fish) and sprinkle the remaining HALF of the "spices" on the broccoli and fish. Add more spices as desired.
  6. Place in oven with the sweet potato/ carrot pan per above, and bake 15-20 minutes or until the fish is done. Start cooking the Rice when Pan 2 goes in the oven.
Done Baking
  1. Remove from the oven and squeeze lemon over the fish (optional). Ready to Serve.
Rice & Peas - Cook these when Pan TWO + THREE go in the oven (or before).
  1. Cook the White Basmati rice per package instructions.
  2. When finished, mix in frozen peas and 1 tbsp olive oil, spices, and cover until warmed.
    *omit the peas for a lectin free meal.
Paleo Sub (nix the Rice n Peas)
  1. Wash and cube the rutabaga.
    Steaming: Place in a pot with a steamer insert or into a steamer with 1" of water. Cook on medium-high heat for 5-8 minutes or until done.
    Oven Roasting: Toss rutabaga in 1 tbsp Extra Virgin Olive Oil, herbs + black peppercorn, and place on greased baking sheet. Bake in preheated 425°F oven for 20-30 minutes or until done to your liking.
  2. Optional: toss oven roasted rutabaga with ghee instead of olive oil, or serve the steamed variety with ghee.

Notes

WHOLE RECIPE (non-paleo, yes pescaterian calc):
Total Calories: 5,480 .  Total Cost - $20.60  .  Grade - A  .  *Monthly Cost - $448
Programming Notes:
  • If you have 9x9" pans only, then use both for broccoli and one extra cookie sheet for the fish.
  • For paleo, vegetarian, or vegan sub calculations, see the "Savvy Alternates" table below.
  •  
*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you're running calculations for ONE person - divide the monthly cost in half.