RECIPE OF THE DAY

Clark
Wayland
8:30am Class

CHRAIME-ISRAELI/MIDDLE EASTERN SPICY FISH STEW

INGREDIENTS:

 3 tablespoons extra-virgin olive oil, plus extra for drizzling
 1 onion, chopped fine
 1 red bell pepper, stemmed, seeded, and chopped
 1 jalapeño chile, stemmed, seeded, and minced
 ¾ teaspoon table salt
 ¼ cup tomato paste
 6 garlic cloves, minced
 1 tablespoon tabil (see note below)
 1 tablespoon ground dried Aleppo pepper
 2 teaspoons paprika
 ¼ teaspoon pepper
 1 ½ cups water
 1½ pounds skinless haddock (or other flaky white fish) filets, ½ to ¾ inch thick –
approximately 4 servings
 10 ounces cherry tomatoes
 1 can garbanzo beans (drained and rinsed)
 ½ cup chopped fresh cilantro (or parsley)
 Lemon wedges

Note: How to Make Tabil
Makes about ½ cup
 3½ tablespoons coriander seeds
 2 tablespoons plus 2 teaspoons caraway seeds
 1 tablespoon plus 2 teaspoons cumin seeds
Process coriander seeds, caraway seeds and cumin seeds in spice grinder until finely
ground, about 30 seconds. Transfer to airtight container. (Tabil can be stored at room
temperature for up to 1 month.) It’s awesome on Chicken and Beef

DIRECTIONS:

  • 1. Heat oil in 12-inch skillet over medium heat until shimmering. Add onion, bell
    pepper, jalapeño, and salt and cook until vegetables are softened, 5 to 7 minutes. Stir
    in tomato paste, garlic, tabil, Aleppo pepper, paprika, and pepper and cook until
    fragrant, about 30 seconds. Stir in water, scraping up any browned bits, and bring to
    simmer. Reduce heat to low, cover, and cook until flavors meld, about 15 minutes.

    2. Nestle haddock into sauce and spoon some of sauce over fish. Sprinkle tomatoes
    and garbanzo beans around haddock and return to simmer. Reduce heat to low,
    cover, and cook until fish flakes apart when gently prodded with paring knife and
    registers 135 degrees, 5 to 7 minutes.

    3. Season with salt and pepper to taste. Sprinkle with cilantro or parsley and drizzle
    with extra oil. Serve with lemon wedges.

    4. Can be served with couscous and/or crusty bread

WOD

“Comfortable”

METCON

7 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
Rest 1 Minute

Weight: 135/95

MASTERS

7 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
Rest 1 Minute

Weight: 115/75

MOVE

5 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
Rest 1 Minute

Weight: 55/35

WOD GUIDANCE & GOALS
Barbell cycling intervals, woo hoo!! For as many rounds as possible,  complete the 21 rep complex unbroken. When you need a break, take it on the sixth deadlift, then do the hang cleans and front squats together. Target :50 per round. Record your intervals

Courtesy of Michele Letendre

Post Fastest + Slowest Intervals to Comments.