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Serving up health and fitness insights (daily, of course) with a side of irreverence.
13 Feb

Spice it Up: Perfectly Primal Pepper Recipes

As a follow-up to our Tuesday post, A Visual Guide to Peppers, we figured it made sense to offer up a few Primal recipes that can help you put your new pepper knowledge to good use.

Codfish, Peppers and Mushrooms

bellpepperexplosion

Looking for a simple dinner that you can rustle up in mere minutes? This might be just the ticket.

Ingredients:
2 lbs codfish, cut into 4 “steaks”
4 medium green bell peppers, cut into bite-sized chunks
½ lb mushrooms, cleaned and chopped
4 tbsp butter
Salt and pepper to taste

Method:
In a large skillet, melt butter until frothy. Add all other ingredients and cook on medium for about 10 minutes, stirring occasionally. Add salt and pepper to taste. Dish up. Serves 4.

Nutrition Information:
Once again, we turn to our friends at FitDay.com for the nutritional analysis

Calories: 360 per serving
Fat: 16.5 grams (40% calories from fat)
Carbohydrate: 9.6 grams (9% calories from carbs)
Protein: 43.5 grams (50% calories from protein)

Tilapia Fillets in a Spicy Poblano Sauce

poblano2

While this recipe does include a little dairy – which Grok would typically forgo – it really helps take this dish to the next level (and is a reprieve from the cheese-centric dishes common in Mexican cuisine).

Ingredients:
4 fillets of tilapia
2 tbsp olive oil
3 cloves of garlic, minced
Salt and pepper to taste

For sauce:
2 tbsp butter
1 medium onion
2 cloves of garlic, minced
8 poblano chiles, roasted, peeled, seeded, and coarsely chopped
3 sprigs of fresh cilantro
1 cup chicken broth
½ cup heavy cream
Salt and pepper to taste

Method:
To make the sauce, warm the butter in a large skillet until hot. Add onion and garlic and cook until softened. Reduce the heat to medium and continue cooking, stirring occasionally, until onion browns. Add the poblano peppers, and cilantro and cook for five minutes, stirring occasionally. Next, empty the ingredients into a food processor. Add chicken stock and process until smooth. A few minutes before serving, return mixture to saucepan and bring to a simmer. Add the cream and salt and pepper to taste. Allow to simmer for three minutes, remove from heat and serve.

To prepare the tilapia, warm half of the oil in a large skillet over high heat and add half of the garlic. Saute 1-2 minutes. Add two pieces of the tilapia, cook for two minutes on each side and remove from pan. Repeat with remaining tilapia. Arrange on plate, layer on poblano sauce and serve immediately. Serves 4.

Nutrition Information:
Calories: 461 per serving
Fat: 24.4 grams (47% calories from fat)
Carbohydrate: 16.3 grams (12% calories from carbs)
Protein: 46.9 grams (41% calories from protein)

Thai Lemongrass and Chile Soup

mushroomsoup

While this one might require a trip to your local ethnic food store, the soup is a refreshing – and incredibly healthy – option for spicing up your next meal.

Ingredients:
4 cups chicken or vegetable broth
2 medium lemon grass stalks
1 tsp olive oil
2 cloves of garlic, minced
1 tsp peeled ginger root, minced
2 tsp roasted chile paste
1 1/2 cups mushrooms, chopped
2 tbsp fresh lime juice
1 tbsp fish sauce
1 cup tomatoes, finely chopped
1 tbsp fresh cilantro, finely chopped
3 small thai chiles, seeded and chopped

Method:
In a medium saucepan, place broth and lemon grass stalks and simmer for five minutes. Remove stalks, return broth to stovetop, add chile paste and bring to a boil. In a small skillet, heat oil and sauté garlic and ginger about 30 seconds. Next, add mushrooms and sauté until mushrooms become wilted (again, about 30 seconds). Add mixture to saucepan and stir. Add lime juice and fish sauce. Simmer another 5 minutes, remove from heat and ladle into bowls. Before serving, top each bowl with tomatoes, cilantro and the hot chiles. Serves 4.

Nutrition Analysis:
Calories: 77 per serving
Fat: 3.2 grams (36% calories from fat)
Carbohydrate: 11.2 grams (53% calories from carbs)
Protein: 3.0 grams (11% calories from protein)

Further Reading:

Smart Fuel: Hot Peppers

How to Make the Ultimate Salsa

The Many Uses of Almond Meal

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. 8 poblano chiles? Holy guacamole that tilapia sauce looks good.

    Roosevelt wrote on February 13th, 2009
  2. Mmmmmm fish and peppers. It doesnt get much better than that. With a Thai wife and mother in law i get plenty of spicy spicy fish.

    The SoG

    Son of Grok wrote on February 13th, 2009
  3. Mark that lemongrass and chili soup looks unbelievable! bit of a thai feel going on…… Nothing better than a nice warming soup to tide us through these winter months, I look forward to making a batch this weekend!

    Chris - Zen to Fitness wrote on February 13th, 2009
  4. Oh man, that lemongrass and chili soup? YUM!

    I’ve been craving soup in the past few days. I’m so excited to try this weekend!

    -B

    BEE wrote on February 13th, 2009
  5. I love these recipes. I think I’m going to try the soup first. Thanks for the great meal ideas!

    - Dave

    David at Animal-Kingdom-Workouts wrote on February 13th, 2009
  6. Super excited about the fish recipes. Always looking for a way to add new flavors to fish (obviously in a primal way) and it looks like this is gonna do it!
    Happy almost weekend MDA and fellow readers!

    Holly wrote on February 13th, 2009
  7. I think bell peppers go great with a joint of beef. Especially if you slow cook the beef and let the peppers soak in the juices for a couple of hours.

    Overall they’re a great vegetable because they’re so versatile. They go with almost anything.

    Tom Parker - Free Fitness Tips wrote on February 14th, 2009
  8. Nice, I’ve been looking for a Thai soup recipe, thanks Mark!

    Zen Fritta wrote on February 14th, 2009
  9. I absolutely love using peppers in my cooking. Check out my easy wheatberry salad recipe on http://www.runeatgrow.blogspot.com, that uses a couple of bell peppers.

    Erika wrote on February 15th, 2009
  10. aren’t these a member of the dreaded nightshades?

    steve wrote on February 17th, 2009
  11. I love your recipes. Is there a way to see all of them in one place?

    Susan wrote on July 8th, 2009
  12. do you have any recipes for sweet treats ie. brownie, fruit bar etc etc
    thanks, stacy

    stacy wrote on June 11th, 2010
  13. Hi, My other half brought home a Thai Pepper plant. T\It says ornamental. The fruit is very small, app 1/2 inch long. Is it the edible pepper you discuss in recipes or just a pretty little plant?

    Deb wrote on February 8th, 2011
  14. Normally I do not learn post on blogs, however I would like to say that this write-up very forced me to check out and do it! Your writing style has been amazed me. Thank you, very nice post.

    Rupert Fallenstein wrote on October 14th, 2011
  15. I truly thought that tilapia was not “primal” is good to see it here since is so budget friendly. Thank you Mark!

    alexandra wrote on February 5th, 2013

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