KetoFLEX 12/3 Kitchen: Saffron Summer Days

Our KetoFLEX Kitchen celebrates Saffron Summer Days by highlighting this ancient, neuroprotective spice with our Moroccan Marinated Fish in Saffron Sauce accompanied by Basic Cauliflower Rice and Mint Iced Sun Tea.

Text: Saffron is a bright spice that has been used for centuries as a healing remedy. Indeed, research shows that it can exert neuroprotection through multiple mechanisms. Look for opportunities to use “food as medicine” by including saffron in many dishes while enjoying the subtle sweet earthy flavor.

This month’s recipes, including our Moroccan Marinated Fish in Saffron Sauce (recipe below), are available to everyone.

Our PreCODE and ReCODE members have access to the accompanying dishes which include Basic Cauliflower Rice and Mint Iced Sun Tea offering refreshing, nutritious, and healing options for a hot summer day.

Moroccan Marinated Fish in Saffron Sauce

This Moroccan-inspired recipe, featuring a rich saffron sauce, displays flavors of this diverse region with influences from Africa to the Mediterranean. Enjoy this flavorful dish served with cauliflower rice for an exquisite summer meal. 

Yield: Four to Eight Servings

Tips:

● For this recipe, you will need: heat safe bowl, measuring cup, large skillet, knife, cutting board

● Step 1 can be done one day in advance. Place in the refrigerator until you’re ready to do Steps 4 and 5 to finish the meal.

● Sourcing saffron doesn’t need to be difficult. You can find quality saffron in small jars at reasonable prices, such as this one by Rumi Spice.

● If your fish has skin intact, place the skin side down in the skillet.

Ingredients:

● ½ tsp saffron strands
● 2 tbsp high polyphenol extra virgin olive oil (EVOO)
● 3 red bell peppers, USDA organic, trimmed, quartered, seeded, and halved crosswise
● 1 large red or yellow onion, diced
● 2 tomatoes, diced
● 6 garlic cloves, peeled and whole
● 1 bunch of cilantro, stems and leaves removed separately, chopped
● Salt and black pepper, to taste
● 8 wild-caught fish filets (about 4 ounces each), such as salmon, cod, or pollock
● 1 tsp sweet ground paprika
● ½ tsp red pepper flakes (optional)
● ¼ cup pitted kalamata or green Moroccan olives
● Juice of one fresh lemon

Directions:

1) To prepare the saffron water, boil 2 cups of water and pour it into a heat-safe bowl. Sprinkle with the saffron strands. Using a spoon, press the saffron strands against the side of the bowl to release the flavor. Cover the bowl with a plate and set aside.

2) In a large skillet, heat the oil over low heat. Add the bell peppers, onion, tomatoes, garlic, and cilantro stems. Season with salt and pepper to taste. While avoiding unnecessary browning, increase the heat to medium-high and cook for about 5 minutes, stirring occasionally. The vegetables are done when the onion is transparent.

3) Nestle the fish into the vegetables, and sprinkle with the paprika, red pepper flakes (optional), 1 teaspoon salt, and ½ teaspoon pepper. Pour the prepared saffron water over the contents of the skillet.

4) Add the olives and bring the mixture to a boil over high. Then reduce it to low and cover the pan to simmer for 15 to 20 minutes, ensuring to baste the fish every 5 minutes.

5) To serve, set the fish on top of the vegetables and prepared Basic Cauliflower Rice. Sprinkle with cilantro leaves and fresh lemon juice. This dish can be served warm or at room temperature.