Keto

Seafood Salad Recipe with 4 dressings

Fish and Seafood are healthy choices, and it is low-fat, high in protein and rich in omega-3 fatty acids. “The good omega-3 fatty acids have shown to reduce triglycerides, blood pressure and inflammation, read more in Seafood and fish healthy benefits.

Preparing a seafood salad, buy fresh from the market or use frozen seafood mix, I often stock a bag in the freezer. Add the quantity into a colander hold it under the water tap to remove the layer of ice.

Put a pan on the stove bring water to near boil and flash through the frozen seafood. Remove seafood quickly with a sieve and transfer to a bowl filled with ice cubes. If you bought fresh fillets and choice of seafood shells, poach the fish and shellfish for more flavour. Bonus, the remaining liquid has turned into rich aromatic fish taste broth.

 

 

Seafood Salad

How to poach fish and seafood in an aromatic broth called court-bouillon, a traditional way to enhance flavour. The Seafood Salad recipe and dressing variations are right here below.

  1. The poaching liquid is easy to make within 30 minutes. Using ingredients; sea salt, onion, carrot, bay leaf, parsley with lemon or vinegar. (The use of acidity is to help to retain the colour of salmon and turns shellfish in a bright red colour (lobster, crab). Milk helps with white fish fillets.
  2. Add some spices peppercorns, cloves or give it an Asian twist use ginger, galangal, Lemon Grass, etc.
  3. Bring liquid with aromatics to a boil let it steep after 30 minutes remove all the aromatics.
  4. Bring the liquid back to near boil, watch bubbles break through the surface. Add pieces of fish and shellfish carefully into the water.

Seafood Salad Recipe Asianfoodtrail

Cooking time

  1. Cook for the right moment;
    1. small shrimps only need 15 sec,
    2. squid just 1-minute
    3. for all shellfish approx. 3-5 minutes (or shell opens)
    4. Fish fillets between 3 – 10 minutes, this depends on thickness and type of fish. Watch the fish fillets change colour and start to get flaky.
  2. Note: for whiter and creamier flavour use milk to poach in the fish fillets with aromatics.
    1. Pour milk in a pan, just to cover the pieces of fish fillets barely.
  3. Remove quickly with a sieve, to cool transfer immediately in an ice-water bath to stop cooking process and cool down immediately.

For Instant Pot users: cooking time table for fish and seafood.

Poaching liquid

  1. If you are preparing a cold fish dish, remove the pan from the burner leave it to cool down in the poaching liquid for more flavour.
    1. This step slows the cooking pace down. Watch the time and the target temperature carefully.
  2. At the end of poaching all fish and seafood ingredients, you will have an excellent intensified liquid leftover. Keep the broth by straining through a sieve in containers or freeze in cubes.
  3.  Store the poaching liquid in the fridge use it within 24 hours for best flavour. Store in the freezer, it will keep for 2-3 months.
  4. Or use a high-pressure canner to store poaching liquid as broth in glass jars. I use a 24-quart Presto canner.


 Various dressing style

Seafood Salad fresh ingredients, I love various dressings to fit my mood and appetite or to go along with my menu theme.

Italian/Mediterranean Insalata Frutti di Mare simple dressing is one of my favourites. Add parsley with two tbs of lemon juice with 80 ml (1/3 cup) of light olive oil, 1-2 cloves of garlic finely minced, pepper and salt. Taste for acidity level and add if needed a little bit of vinegar. Garnish with parsley leaves or chopped onion on top. Optional: add 1 Tsp of dijon mustard for vinaigrette dressing

Thai-style dressing, in Thailand this dressing is often combined with grilled squid and fish. Start with 4 tbsp lime juice, 4 tbsp fish sauce. Add 4 tbs palm sugar or 1 tbsp liquid sweetener ( no stevia!). Followed by 2-4 cloves minced garlic, 2-3 tbsp finely chopped coriander. For moderate heat add 1 pod chilli deseeded, chopped or sliced finely. Like Thai-style hot add in finely 1-2 chopped bird’s eye chilli’s). Add 2 tbsp of filtered water and mix everything together. Taste and add a little more water if needed. Garnish with fresh mint and coriander leaves to finish. Optional: no fresh chilli at hand use 1 tsp sriracha sauce.

Japanese Wafu-style dressing, 2 tbsp light soy sauce, 4 tbsp Japanese rice vinegar, 6 tbsp oil (do not use olive oil), 1 tsp fine caster sugar (1-2 drops liquid sweetener). Optional: add finely grated onion with daikon. Garnish with roasted sesame seeds on top.

For other reads and recipes: Thai noodle soup | Red Curry Mussels | Chinese stock methods and variations

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Seafood and fish benefits a healthy diet

Welcomed by a blazing sun on Sunday it ignited planning a trip to the beach. We never passed beyond that first thought. Absentmindedly sweeping up our backyard and trimming by pulling and snipping into the wiry Ivy. We ended up stripping down almost twenty years of Ivy growth against the garden wall.

After hours of manual labour, pulling and cutting the Ivy stalks we managed to get rid the Bush. Simple trimming turned out to be a heck of a job.

 

 

Going to the seaside was not an option anymore nearing the end of the day. Instead, we had a seafood salad mix as part of a healthy Keto (Paleo or LCHF) diet. Eating fish and seafood happens to be perfect with weight loss plan too.

Seafood and Fish

We like to eat and prepare the fish whole from head to tail, fish types e.g. red snapper, mackerel, sardine, red mullet, sea bream, and more. Or sample fresh seafood like cuttlefish, clams, mussels, prawns, scallops and oysters.

You might have guessed, Fruits du Mer or Seafood platter is one of my favourite dishes. The presentation combined with flavour, texture it will take more time in advance for preparation.

Instead, it is easier to have a salad with fresh, canned and frozen items for a quick formed meal. Eating more seafood and fish in our weekly meal plan are healthy choices, in fact, it is low-fat, high in protein and rich in omega-3 fatty acids.


The good omega-3 fatty acids have shown to reduce triglycerides, blood pressure and inflammation. I have been reading on the benefits for a healthy diet due to reversing diabetes Type 2 while following Keto diet with very good results.

Here a short overview why having more fish and seafood benefits a healthy diet in our body and brain. The recipe description for Seafood Salad Mix with extra dressings and cooking notes are here with other recipe suggestions right after the resource listings here down below.

Seafood and fish benefits a healthy diet

  • Lower blood triglycerides (cholesterol)
  • Reduces the risk of heart disease
  • Can lower blood pressure
  • May improve symptoms of inflammation, arthritis and psoriasis

Seafood nutritional value

Seafood and fish nutritional value

  • Many varieties of seafood are low cholesterol and sodium
  • Rich source of protein, minerals and vitamins
  • Low-calorie source of essential nutrients
  • Polyunsaturated fats lower LDL, triglycerides, boost cholesterol profile
Resources and facts

Seafood nutritional value

What’s not to love with healthy and tasty seafood dishes. Any style goes throughout the year. For dinner tonight a seafood salad mix is just perfect.

For other Salads, click on Thai beef salad | Quinoa Tabbouleh Salad  | Seafood Salad Mix Recipe

Calendar events:

Seafood and fish benefits a healthy diet. Mention and share a fish event near you with us. We will add it to the list or perhaps even drop by :-).

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Sticky BBQ chicken wings recipe for Instant Pot

My cooking notes:

  • 1/4 cup=4 tablespoons, 0.25 ml or 56.5 grammes
  • Multi cooker model here is Instant Pot DUO 7-1.
  • The Instant Pot cooks a quarter, half or full pot with the whole wings, drumsticks, turkey drumsticks. The cooking time will be the same.
  • Use to make homemade marinades and seasoning rubs, but these are my favourite ready-made spices; McCormick Smokehouse Maple and Montreal steak seasoning.
  • BBQ charcoal smokiness comes straight from the BBQ grill or smoker. I use liquid smoke to recreate this by adding it to the cooking liquid in the pot.
  • Sweetness is added by using palm sugar or substitute with brown sugar or a combination of sugar and honey (2+2 tbs).
  • 2 lbs chicken wings (frozen or thawed) I used a combination of 1 kg chicken wings (wingtips with drumettes attached) plus 1 kg chopped Chicken legs (in 3 pieces).
  • For a little bit of heat, I added a blend of 1 teaspoon crushed cayenne pepper and 1 tsp crushed chilli peppers.

Change the flavours by alternating between Thai Siracha sauce, (Indonesian Sambal paste), Sambal Badjak. A bit closer to home opt for Portuguese/African Piri Piri spice blend 1-2 tbs. My dinner guests will ultimately inspire the level of heat and spiciness.

 

Sticky BBQ chicken wings recipe for Instant Pot

Tips for Keto, LCHF, Paleo and T2D (type 2 diabetes)
  • Make your own sugar-free bbq sauce or order online a good brand as in the recommendation ads here below.
  • For my smoothies and baked goods, I use erythritol, inulin, stevia and Chinese Lo Han Guo as sweeteners.
  • Favourite sugar-free option I recommend Lakanto monk fruit sugar it has 0 calories. Great sweet taste no off flavours as with stevia. You also can use Lakanto sugar-free maple syrup instead of honey.
  • For sticky BBQ chicken wings use this sugar-free option to substitute for using high-calorie sugars.
  • Luo Han Guo is a low-caloric, low-glycemic food used as a sweetener in beverages and cooked food.

Using this sweetener in Chinese herbal teas and cooking I am familiar with the level of sweetness. It never occurred to me how beneficial the health benefits are having a hidden agent as a health aid.

Luo Han Guo, monk fruit is native to southern China. In TCM (Traditional Chinese Medicine) it is been used as a traditional medicine to treat obesity and diabetes.

Luo Han Guo is a low-caloric, low-glycemic food used as a sweetener in beverages and cooked food extremely sweet (about 300 times as sweet as sugar). You can purchase this online or purchase Lo Han Guo tea and powder at Asian and Chinese supermarkets and Chinese herbal shops.

 

Lakanto monk fruit

FAQ Lakanto sugar-free 0 calories 100% sweet taste from Lo Han Guo aka monk fruit

1# BBQ wings Instant Pot dinner tonight

2# BBQ saus kippenvleugels recept Instant Pot

 


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Chicken Broccoli easy stir-fry recipe

A request from TinYee for “What’s for dinner?”, how about a quick stir-fry tender chicken with broccoli florets flashing out of the wok onto a plate. Let’s not forget to write down the Chicken Broccoli easy stir-fry recipe and post it please :-).

If you’re cooking for a family or friends this is a healthy and tasty dish to serve on the table. Chinese stir-frying and Asian cooking is all about setting up for flash cooking.

Chicken Broccoli stir-fry recipe is an easy budget-friendly dish and a crowd pleaser. All the ingredients can be easily substituted with other meat cuts and greens in season. Pork, lamb, beef (even fish, see note) with vegetables like cauliflower, green beans, Pak Soi or Chinese cabbage. Versatile and ideal to mix vegetables of what is left in the refrigerator and needs to be finished

 

Quick, easy and economic no leftovers of ingredients, whether you cook Chicken Broccoli easy stir-fry for 4 persons or make 4 meals ahead for your weekly meal plan. Start with the preparation, cutting up the ingredients in bite-size pieces. Season the thinly sliced meat quickly set aside. blanch the vegetables and quickly into an ice-bath. Have all other seasoning bottles and jars ready to grab and heat up the wok.

Cut up broccoli florets or other vegetables in equal bite-size pieces. Blanch the vegetables, short and quickly into an ice-bath. This will stop the cooking process. Have all other seasoning bottles and jars ready to grab and heat up the wok.

Chicken broccoli easy stir-fry recipe

Tip:

Check the fridge if other ingrediënts can be chopped into the dish too. This help clearing and finishing into a colourful and healthy cooked meal. When stir-frying always add the hardest/toughest ingredients first and soft ingredients last into the wok.

Another Chinese stir-fry recipe is Flat beans with ground pork and bean sauce or try seafood suggestion Thai Red Curry Mussels Recipe.

Cooking notes:

  • This recipe is suitable to adapt for Keto, Paleo and diabetes diet.
  • For soy sauce gluten free options:
    • soy sauce choose tamari sauce (wheat free) as the closest substitution
    • Bragg liquid amino (purist would say nay because it’s not made with a natural fermentation but chemical process instead)
    • Coconut amino (a healthy soy substitute, made from coconut sap. It has a salty, slightly sweet flavour and is rich and dark in colour)
    • fish sauce (made from fermented fish/seafood although it is different it tastes as good). If there are none dietary restriction I often use both in cooking.
    • home-cook experiment, make your own instead. Will follow up soon with a discovery post.
  • Cooking oil
    • Olive oil use light, extra virgin is too heavy and will carry an after taste.
    • Sesame oil is only used for flavouring at the end, not intended for stir-frying, it burns too quickly and becomes bitter.
    • Coconut oil is mostly used in Keto and Paleo cooking.
  • Chicken seasoning powder in principle should be gluten free or use a vegetable powder as substitute
  • For vegan diet:
    • use fresh tofu
    • dried compressed soy flavour tofu
    • Tempeh (fermented soybeans)
    • Okara, when I make fresh soy milk the leftover soybean pulp is called Okara. Very nutritious and versatile to make pancakes or burgers.
    • Quorn
    • You can also buy a large variety mock soy meat packages at Chinese supermarkets.
  • Instead of meat, you can also substitute with fish fillets too. Coat the pieces in corn flour and fry them first, take out, continue with the recipe and add when almost done.
  • Cornstarch is what I standard use, next tapioca starch and tapioca flour or arrowroot.
  • Mushroom sauce (vegetarian) and oyster sauce are both used as extra flavour seasonings or omit.

 


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