Blackened meats whether it was chicken, pork, or fish were a huge part of growing up in my household. Turmeric, ginger, and black pepper together actually make each other work better in the body. Salmon brings the omega-3s that make this especially powerful for psoriasis and eczema. Chicken works great for picky eaters.
Serves 4 | Prep: 10 min | Cook: 25 min | Dairy free
Ingredients
PROTEIN — CHOOSE ONE
| 4 fillets | salmon, skin on for cast iron or skin off for oven, about 6 oz each |
| or 4 pieces | boneless skinless chicken breasts or thighs, about 6 oz each |
| 1 tbsp | extra virgin olive oil to coat |
BLACKENING SPICE BLEND
| 1 tsp | smoked paprika |
| 1/2 tsp | cayenne pepper |
| 1 tsp | garlic powder |
| 1 tsp | onion powder |
| 1/2 tsp | powdered ginger |
| 1/2 tsp | dried thyme |
| 1/2 tsp | dried oregano |
| 1/2 tsp | black pepper |
| to taste | Tony Chachere’s or Slap Ya Mama — your primary salt source |
TURMERIC RICE PILAF
| 2 cups | long grain white rice, dry |
| 2 tbsp | extra virgin olive oil |
| 4 cloves | fresh garlic, minced |
| 1 tsp | fresh ginger, grated (or 1/2 tsp powdered ginger) |
| 1 tsp | turmeric |
| 1/2 tsp | cumin |
| 1/2 tsp | black pepper |
| 4 cups | chicken or vegetable broth |
| 1 | fresh lemon, juiced at the end |
| small handful | fresh diced tomato, added off heat before plating |
GARNISH
| handful | fresh flat leaf parsley, roughly chopped |
| 1 | lemon, cut into wedges |
If you cannot find Tony’s or Slap Ya Mama, any Cajun or Creole seasoning blend from your grocery store works here. Use vegetable broth in the rice for a lighter option.
Method
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NIGHT BEFORE — RESISTANT STARCH METHOD (RECOMMENDED) |
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1. Cook your long grain white rice. Cool completely then freeze overnight for best results. Refrigerating overnight also works. |
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2. The next day thaw before cooking. |
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* See the resistant starch tip in the main article for the full science.
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START THE RICE FIRST — BOTH METHODS |
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1. Heat olive oil in a medium saucepan over medium heat. Add your fresh garlic and let it bloom for about a minute until fragrant. |
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2. Add your dry rice along with turmeric, black pepper, cumin, and ginger. Toast everything together, stirring, until the rice smells fragrant and starts to get a little color. |
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Fresh ginger is preferred but powdered works just fine on a busy night. Use about half a teaspoon of powdered in place of a full teaspoon of fresh grated.
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3. Pour in your broth, bring to a boil, then cover and reduce to a simmer. Cook until the liquid is fully absorbed, about 18 minutes. |
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Once that lid goes on you have about 18 minutes. That is your window to cook your protein. Do not lift the lid while the rice is cooking.
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IF USING RESISTANT STARCH RICE: |
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Skip the simmering step. Once your protein is in the pan or oven, add a splash of broth to a separate pan, fold your thawed pre cooked rice in and stir over low heat until heated through. Squeeze fresh lemon juice over the top, add your fresh diced tomato off heat, and fluff with a fork. |
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CAST IRON METHOD |
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1. Mix your blackening spice blend. Coat your protein on both sides with olive oil then press the spice blend firmly onto both sides. |
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Skin on salmon goes in skin side down first. This protects the flesh from the high heat and gives you a crispy skin. Do not move it once it hits the pan.
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2. Heat your cast iron over high heat until it is screaming hot. No oil needed in the pan. Salmon cooks 3 to 4 minutes per side. Chicken cooks 4 to 5 minutes per side and may need to finish in a 400 degree oven for 8 to 10 minutes if thick. |
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A heavy bottomed stainless steel pan works almost as well as cast iron at high heat. Avoid nonstick for this one.
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3. Remove from heat and let rest for a couple of minutes before plating. |
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OVEN METHOD |
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1. Preheat your oven to 425 degrees while your rice is toasting. Coat your protein on both sides with olive oil then press the spice blend firmly onto both sides. Place on a sheet pan. |
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2. Salmon takes 12 to 15 minutes depending on thickness. Chicken takes 20 to 25 minutes. Salmon is done when it flakes easily with a fork. Chicken is done at an internal temperature of 165 degrees. |
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3. Remove from oven and let rest for a couple of minutes before plating. |
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FINISH AND PLATE |
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1. When the same day rice is done squeeze fresh lemon juice over the top. Add your fresh diced tomato off heat and stir through gently. Fluff with a fork. |
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2. Plate your rice, lay your protein on top, scatter fresh flat leaf parsley over everything and serve with lemon wedges on the side. |