proteins

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

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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Silken tofu Smoothie with strawberries & banana

Energizing boost to start your workday, pre- or after workout, full of nutrients and proteins. Fresh fruits and Silken Tofu makes this a wonderful breakfast, a powerbooster and great muscle energizer after a fitness workout.

Tofu has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and depending on the coagulant used in manufacturing, may also be high in calcium or magnesium. The perfect low-fat, low-cholesterol fresh ingredient suitable for everyone in any diet.

Silken Tofu in Smoothie’s
Using tender soft-tofu has become one of my regular ingredients in my own smoothie concoctions, I prepare this for breakfast or more often after a gym workout. After having read many advices and recommendation for protein powder based shakes I thought why not use fresh soybean milk or silken tofu instead, combined with seasonal fresh fruits or frozen berries. For a sugar sweetener variation I use honey, Torani almond syrup or non-caloric substitute Stevia, you will find the preparation in the recipe box here under. If you can not find the silken tofu or unavailable in your local toko or Chinese supermarket, you can substitute silken tofu with soy yoghurt but not with blocks of dou fu (beancurds). Although both derived from soybean it has different textures.

Silken tofu information

Soft or silken tofu is named 嫩豆腐 nen dou fu in Chinese, “soft or “smooth tofu”; 絹漉し豆腐, kinugoshi tōfu in Japanese and “silk-filtered tofu”; 순두부, 純豆腐, sundubu in Korean. More recipes will follow soon from mentioned cuisines as well as healthy recipes starting with the powerboost Strawberry-Tofu smoothie. Soft tofu, a custard like appearance has a soft and very light consistency than regular tofu. In terms of firmness the very opposite of regular tofu, silken tofu crumbles immediately. Therefore an ideal ingredient for use in protein smoothies, vegetarian dishes as in dips, baking or sauce thickening agent.

Both silken and regular tofu can be found in soft, medium, firm and extra firm packaging. Dou fu also known as bean curd is derived from soy beans and a staple food in many east-Asian and south-east Asian cuisines, but they are processed slightly differently, and are not interchangeable in a recipe. Dou fu has a subtle flavour and is used in sweet and savoury dishes adaptable to almost all cooking techniques and appeals to vegan and non-vegan whether it is raw or cooked.

Note: A personal preference, I listed ice-cubes optional because all ingredients were taken straight from the refrigerator and cooled between 5°- 7°C. It’s a well known fact that blood vessels widen and narrow due to body temperature conditions. After a workout, headaches and belly cramps do not need “ice-cold”.

Over the years I have collected quite a few cooking books, several focusing on 豆腐 dou-fu, my latest purchase is a very informative and comprehensive guide titled ‘Asian Tofu‘; Discover the Best, Make Your Own, and Cook it at Home by Andrea Nguyen in English. Describing techniques for DIY home-cook in making home made dou fu or just cooking one of the featured 75 recipes.