Seafood Salads Are Summertime Favorites
Salmon topped with fruit salsa by sizzlefish
By Dale Mayo, August 6, 2023
Eating fruits and vegetables – especially raw vegetables - is associated with reduced risk of chronic diseases such as cancer,[1], [2] diabetes,[3] and cardiovascular disease.[4] Most Americans don’t eat enough fruits and vegetables to meet the daily recommended allowance.[5] Research has shown that there is also strong evidence that eating seafood is good for lowering the risk of cardiovascular disease, decreasing inflammation, reducing the risk of colorectal cancer, and boosting brain health. [6] This is in part because replacing red meat, pork, and poultry with seafood decreases your intake of saturated fats AND increases your intake of health-promoting omega-3 fatty acids, vitamin D and selenium.
Combining seafood and salad is clearly a winning combination. Especially if you use olive oil in marinating or salad dressing, as it has been linked it to a lower risk of cardiovascular disease, type 2 diabetes, some cancers and even dementia.[7] Olive oil has been proven to lower LDL (bad cholesterol) and raise HDL (good cholesterol) levels when it is used in place of butter or lard. It contains beta-carotene and vitamins A, E, D and K, plus many more healthful nutrients that have beneficial effects on most bodily functions. Extra-virgin olive oil also contains hydroxytyrosol, an organic compound with anti-inflammatory, anti-tumor, antiviral, antibacterial and antifungal properties.[8] Avocado oil also works well with seafood and can be used where olive oil cannot. For example, when deep frying seafood, avocado oil would be your choice over olive oil because of their smoke points. While it costs more than other high-heat oils, it is a healthy option for battering or deep frying fish. If you like the taste of avocado, then you would choose an unrefined oil – the more processing, the less flavor.[9]
Simple recipes
Seared Ahi tuna salad
Be sure to use sushi-grade tuna if you’re searing it for a salad, as it will only be seared on the outside and not cooked in the middle.
To sear Ahi tuna, coat your steak with salt and pepper or with other seasonings (e.g., five-spice powder, or for sesame crusted tuna, use Dijon mustard and sesame seeds; marinate in soy sauce, lime juice, sesame oil and ginger). Heat a grill pan or griddle over high heat. Spray pan surface or wipe with a thin layer of oil. Add tuna steak to the hot cooking surface and sear tuna 2 minutes on each side. Remove tuna from heat. Slice the tuna on an angle and arrange on the salad.[10]
Seared ahi has a meaty flavor and is good in a variety of salads. The picture above shows an herbed Ahi tuna served over a bed of field greens, fresh fruit and candied pecans with a wild berry vinaigrette. A tropical variation might include mango, avocado, carrots, and jicama on a bed of lettuce.
Shrimp and papaya salad
“la mer seafood papaya salad” by Krista, is licensed under CC BY 2.0.
A basic recipe for Thai shrimp and papaya salad includes cooked shrimp, julienned papaya (see this video for simple technique), thinly sliced red onion, lime juice, cilantro, a hot chili, and some chopped cashews.[11] This can be served on a bed of lettuce, field greens, watercress, baby spinach, or with no leafy greens at all.
Greek salmon and avocado salad
Greek salmon salad from Dinner at the Zoo
This is a Greek salad (cucumber, tomatoes, red onions, green peppers, olives, feta cheese, olive oil and lemon) topped with salmon fillets (seared, grilled, broiled, or baked) and sliced avocado.[12] Not only is this really tasty, but it is also really good for you.
Curried fish salad
“Curried tuna salad” by Anathea Utley, is licensed under CC BY 2.0.
You can make a curried fish salad using almost any leftover grilled, baked, or broiled fish. Break your fish into flakes, add curry powder (to taste), a little mayonnaise or Greek yogurt, some chopped onion and celery, and raisins (or sliced grapes, chopped apple, cranberries). Serve on a bed of greens, as a sandwich, or in pita pockets.
The ingredients make the salad
As with the leafy greens, vegetables, and fruit you include in your salad, you want your seafood to be as fresh and untreated as possible. You may go out of your way to find non-GMO items in your market and organic items in your produce section, so be sure and seek out the freshest, most natural seafood you can find. Unless you live in a fishing village or next door to a top-notch seafood shop, you may wonder where to purchase high quality seafood. Sizzlefish provides seafood sourced from the best-quality fisheries, packaged ready to turn into fantastic, delicious meals.
[1] Turati, F., Rossi, M., Pelucchi, C., Levi, F., & La Vecchia, C. (2015). Fruit and vegetables and cancer risk: A review of southern European studies. British Journal of Nutrition, 113(S2), S102-S110. https://www.doi.org/10.1017/S0007114515000148.
[2] Link, L.B., Potter, J.D. (2004). Raw versus cooked vegetables and cancer risk. Cancer Epidemiol Biomarkers Prev.2004;13:1422-1435 https://pubmed.ncbi.nlm.nih.gov/15342442/.
[3] von Ruesten, A., Feller, S., Bergmann, M.M., & Boeing, H. (2013). Diet and risk of chronic diseases: results from the first 8 years of follow-up in the EPIC-Potsdam study. EurJ ClinNutr.2013;67:412-419. https://www.doi.org/10.1038/ejcn.2013.7.
[4] AuneD, GiovannucciE, BoffettaP, FadnesLT, KeumN, NoratT, Greenwood DC, RiboliE, VattenLJ, TonstadS. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies. IntJ Epidemiol.2017;46:1029-1056. https://www.doi.org/10.1093/ije/dyw319.
[5] U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. http://health.gov/dietaryguidelines/2015/guidelines/. (See chapter 2, “Shifts needed to align with healthy eating patterns.”)
[6] https://www.hsph.harvard.edu/nutritionsource/fish/
[7] Crouch, M. (2022). Healthy cooking oils: which is the right choice for you? AARP, August 1, 2022. https://www.aarp.org/health/healthy-living/info-2022/healthy-cooking-oils.html
[8] https://health.clevelandclinic.org/how-to-choose-and-use-healthy-cooking-oils/
[9] Riley, C. (2021). Best oil to fry fish: how to choose. Boat Safe, November 8, 2021. https://www.boatsafe.com/best-oil-to-fry-fish/
[10] https://www.foodnetwork.com/recipes/rachael-ray/seared-ahi-tuna-and-salad-of-mixed-greens-with-wasabi-vinaigrette-recipe-1951805
[11] https://www.foodandwine.com/recipes/shrimp-and-papaya-salad
