Dover Sole and Shrimp Florenza

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Industrial cooking is where it’s at! I’m all about efficiency in the kitchen and in life and cooking in bulk is efficient. My boy, Ross Overstreet, coined “industrial cooking” in one of his Facebook posts and I like the term. Speaking of coins, did you know Ross has quarter shrinker in his garage? He is a great guy who had us over for some great tacos and guac in his Colonial Spanish Style Palace. The dude is a total stud and if you ever make it to Torrance, CA, get ahold of him for a workout at CrossFit TSAC.

Okay, back to the seafood. Today’s recipe is a great example of how to cook in bulk with basic tools. All you need is a cutting board, a knife, two large saute pans and a couple of half sheet pans. Oh yah, and a Camp Chef Pro 90, one of my favorite tools and a great way to cook outdoors. While we chose spinach, shrooms, onions, and tomatoes for today’s preparation, this style of cooking can be applied to any veggies. Olive oil, salt, pepper and lemon juice work wonders on most foods and if you can throw in a little garlic and some wine, you’re golden!

This was the last video in the Paleo Garage, and, while it was a bit sad to leave, the Paleo Test Kitchen has replaced this void in fine fashion. Up next is the first video in the Paleo Test Kitchen and it’s a doozie.

There are officially two spots left on the Alaska Culinary Adventure. We will descend on Anchorage on August 23rd for 8 days of fun. I’d love to have you join me, so be sure to check out the details on this trip and get signed up. If you’re considering it, do it! Because, when August 23rd rolls around and I start posting pics from The Last Frontier, you’ll wish you had…

Here’s a quick rhyme to close out our time…

I taught you about shrimp and sole

and industrial cooking.

And if your considering going to Alaska with me,

you should be booking.

Boom!

“Keep It Paleo!” guys.

Your Pal,

Paleo Nick

Back in 2008, serving up King Crab in AK at the Tordrillo Mountain Lodge in the exact kitchen we’ll be Culinary Ninja’ing it up on the Alaskan Culinary Adventure in August. Don’t miss out!

Dover Sole and Shrimp Florenza

Ingredient List:

  • 2.5 pounds spinach
  • 3 pounds boneless/skinless sole fillets, dried with paper towel
  • 2 pounds wild shrimp, peeled and deveined, dried with paper towel and sliced in half lengthwise.
  • Olive oil
  • 2 handfuls garlic, minced
  • 1 onion, julienned
  • 4 pounds mushrooms, halved
  • 8 cups grape tomatoes, halved
  • Juice of 2 lemons
  • Kosher salt
  • Black pepper, freshly ground
  • ½ cup white wine

Preparation Instructions:

  1. Heat a large skillet or sauté pan over high heat.Once the pan is hot, add the spinach and turn regularly until wilted. Transfer to a half sheet pan and return skillet to the heat.
  2. Add olive oil and garlic and sauté until fragrant and lightly toasted, then add onions, toss a few times, turn heat to medium and allow to cook for 1-2 minutes.
  3. Add mushrooms, season with salt and pepper, toss a few times and continue to cook. If pan seems dry, use a little water to help the mushrooms release their moisture.
  4. After 3 minutes, add the tomatoes, toss a few times, season with salt and pepper, cook for 60 seconds, then add mixture to the sheet pan of spinach.
  5. Return skillet to the heat, season your shrimp and sole with salt and pepper. Add a little olive oil to the pan and place protein in the pan, seasoned side down.
  6. Season the top side with salt and pepper and add half of the lemon juice to the pan.Cook for 2 minutes, then turn fish and shrimp.
  7. Add the rest of the lemon juice, the white wine, and a little more salt and pepper. Then, cover the pan with a second pan, a sheet pan, a lid or a piece of aluminum foil and cook for 2 minutes longer.
  8. Remove lid and taste pan jus. If it is to your liking, turn off the heat and portion out. If not, you can season it once again with salt, pepper and a little more lemon juice if needed.
  9. Portion out into containers and stock your bank account with 11-12 tasty meals!
  10. Bring a few of the meals to your workout buddies and your CrossFit coach and make sure they know how much they mean to you. Food is a good way to do this 🙂

“Keep It Paleo!”

Zone Breakdown:

Proteins: (46)

We have 48 ounces of sole, which will cook down to about 40 ounces. Sole is 1.5 ounces per block cooked weight. So, we’ll say 26 blocks.

We have 32 ounces of shrimp, which will cook down to 30 blocks. Shrimp is 1.5 ounces per block cooked weight. So, we’ll say 20 blocks.

Carbohydrates: (25)

We have 2.5 pounds of spinach, or 40 ounces. There is approximately 1 carb gram per ounce of raw spinach. So, we have 40 grams of carbs. There are 9 grams per carb block, so we have 4.5 blocks of spinach. Let’s round that up to 5, just to keep it simple.

We have 2 cups of onions. Raw onions are 1 cup per carb block, so 2 blocks.

We have 4 pounds of mushrooms. Mushrooms are 1 gram of carbs per ounce. So, 64 grams of carbs. At 9 grams per block, we have 7 blocks.

We have 8 cups of tomatoes. Tomatoes are 1 cup per block, so 8 carb blocks.

We’ll give one carb block for the fresh garlic.

We’ll give one carb block for the juice of 2 lemons (1/3 cup per block).

We’ll give one block for the 1/2 cup of white wine.

Fats: (54)

We’ll say we used 4 tablespoons of olive oil. Half of it will cook into the air, so we will count 2 tablespoons. At 1/3 tsp per fat block and 3 teaspoons per tablespoon, we have 54 fat blocks.

The Balancing Act:

We have 46 blocks protein, 25 blocks carbs and 54 blocks of fat. I would call fat and protein balanced, but we are short on carbs by half. So, we could eat this with a side of sweet potato, a nice salad beforehand, or some fruit for dessert. If we look at it as 11 portions, we have 4 blocks per portion, with two blocks carbs. So, you’d need 2/3 of a sweet potato, a healthy salad, or an apple for dessert. Does that make sense? Great!

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