One Pan Dinner

This recipe works well with a meaty fish like tuna and salmon as well as with a couple of boneless chicken breasts or a butterflied pork tenderloin.  There is minimal preparation time – about 10 minutes and can be ready to eat in about 15 minutes from the start of cooking.  I like to use my well seasoned round 12″ cast iron pan in order to get a little glazing on the meat or fish, but you can use a non-stick pan if you desire.  This recipe will feed 2 people

Ingredients For Moroccan One Pan Dinner

  • 8 oz. salmon filet, 2 tuna steaks, 2 boneless chicken breasts or 1 butterflied small pork tenderloin
  • 2-4 tbsp. Feisty Rub (see below)
  • 3 tbsp. canola oil
  • 1 can 15 1/2 oz. can black beans (or you can use whichever you prefer)
  • 4 tbsp. salsa or 1 cup diced tomatoes
  • 1 tsp. cumin
  • 1/2 tsp. salt
  • 1 tsp. garlic powder
  • 4 cups fresh baby kale, spinach or other baby greens (or more if you would like- it shrinks down when it is wilted)

Preheat 12″ round pan on medium high.  Pour about 3 tbsp. canola oil into the pan.  Rinse can of beans in colander (to remove some of the gas causing liquid) and drain well.  Pour in a mixing bowl and mix with the salsa or diced tomatoes, cumin, salt and garlic powder.  Douse meat or fish with the rub on both sides and cook in pan for about 4 minutes, until browned.  Turn the heat down to medium and flip the meat over and pour the bean mixture next to the meat or fish.  Cover with a lid and cook for about 5 minutes until the beans are warm.  After 5 minutes, place the spinach or kale on top of mixture, cover and cook for a few more minutes until the greens are wilted.  Serve up and enjoy!

Blackening Seasoning

This rub makes about 1 1/2 cups and can be made ahead of time.  It is wonderful on pork, chicken and even fish that is either grilled or cooked on the stove top with a well seasoned cast iron pan.  Paint some juice from a whole lime and create a nice Hawaiian twist!

  • 3 tbsp. coarsely ground pepper
  • 1 tbsp. kosher salt
  • 2 tsp. ground ginger
  • 4 1/2 tbsp. onion powder
  • 4 1/2 tbsp. garlic powder
  • 2 tsp. cayenne pepper
  • 1 tbsp. dry mustard
  • 1 1/2 tsp. cumin
  • 2 tsp. smoked paprika
  • 2 tsp. ground thyme



2 thoughts on “One Pan Dinner

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