01 Nov Cast-iron cooking

Cast-iron cooking

Give it a try!

Cast-iron pans are nonstick, easy to clean, and add healthy minerals to food. Here are a few delicious dishes to try.

Coconut Curry Turmeric Trout

This quick curry is great with a variety of proteins. Seasoning the fish as soon as you’ve cut the fillets ensures the salt permeates the flesh, making for a more delicious result.

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Ingredients Method

Ingredients

  

• 2 fresh trout about 12 inches long, skinned, filleted, and cut into 1 inch pieces
• Salt and pepper to taste
• 1 teaspoon coconut oil
• 1 carrot sliced
• 1 medium onion sliced
• 1 fennel bulb sliced, fronds reserved
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon ground ginger
• ⅛ – ¼ teaspoon crushed red pepper flakes
• ⅛ teaspoon ground turmeric
• 13 ½ ounces can coconut milk

Method

 

1. Sprinkle trout with salt and pepper.
2. In 12 inch cast iron skillet, heat coconut oil and sauté sliced carrots, onion, and fennel, with salt and pepper to taste, for 5 minutes. Add onion powder, garlic powder, ground ginger, red pepper flakes, and turmeric. Once spices are fragrant, add coconut milk. Cook for 3 minutes, until sauce thickens, then add trout, gently cooking it through, about 2 minutes.
3. Serve with rice and garnish with fennel fronds.
4. Enjoy!

Salmon, Polenta, and Charred Vine Tomatoes

This twist on a classic gremolata uses fish-friendly dill and parsley and cuts through the creamy richness of the polenta.

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Servings: 2

Ingredients Method

Ingredients

  

Polenta

• 4 cups water
• 1 vegetable (or chicken) bouillon stock cube
• 1 tablespoon butter
• 1 cup cornmeal
• ½ cup grated Parmesan
• Salt and pepper

Gremolata

• 1 lemon zested and juiced
• 1 garlic clove peeled and minced
• ½ cup chopped fresh dill
• ½ cup chopped fresh parsley
• 10 on-the-vine cherry tomatoes
• 1 tablespoon canola oil or other high-smoke oil
• 4 4 ounce salmon fillets with skin
• Pinch salt to garnish

Method

 

1. For polenta, in medium saucepan, bring water to a boil, then add stock cube and butter. Whisk in cornmeal and cook for 15 to 20 minutes, covered, stirring every few minutes, depending on how hot the fire is. If polenta starts to stick or burn, reduce heat or add water. Whisk in Parmesan. Season, to taste, and set aside pot.
2. Meanwhile, for gremolata, in medium bowl, combine lemon juice and zest with garlic, chopped dill, parsley, and pinch of salt.
3. Over medium-high, heat 12 inch cast iron skillet. Be patient; the pan is hot enough when you place a hand above it and feel a fair bit of heat, about 3 to 4 minutes. Add tomatoes, still on the vine, and cook until lightly charred but not bursting. Remove tomatoes from pan.
4. For salmon, add oil to pan. When hot, add salmon, skin side down. Cook until the line of opacity reaches halfway up the side of salmon, about 2 minutes. Flip and cook for 30 seconds to 1 minute longer. If the two lines of opacity meet, the fish will be overcooked, so remove them sooner rather than later.
5. To serve, plate polenta and fish and top with gremolata, and place tomatoes on the vine alongside. Sprinkle with salt.
6. Enjoy!

Prawn Pasta

Simple and quick, this prawn pasta combines seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead.

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Servings: 2

Ingredients Method

Ingredients

  

• 7 ounces squid ink conchiglie (shell pasta)
• Several garlic cloves peeled
• 1 Fresno chili pepper
• ½ cup fresh parsley
• 2 tablespoons chili oil or regular high-heat oil
• 1 pound sustainable shrimp in their shells, heads removed
• Juice of ½ lemon
• Salt to taste
• Pepper

Method

 

1. In large pot, boil pasta until tender. Drain and set aside.
2. Meanwhile, chop garlic, chili pepper, and parsley.
3. In 12 inch cast iron skillet, heat chili oil. Add shrimp and fry for 1 minute on each side. Remove to cutting board.
4. Add pasta to skillet (don’t wipe it out first) and add garlic and chopped chili. Cook for 30 seconds, then add pasta and toss to coat. Return shrimp to skillet, stir in parsley, and squeeze lemon juice overtop. Sprinkle with salt and pepper.
5. Enjoy!

Article Provided by Alive Magazine