Fish and Seaweed Salad

Fish and Seaweed Salad is a refreshing and nutritious dish that combines tender pieces of fish with the umami flavors of seaweed, dressed in a light sesame soy dressing. It's perfect as an appetizer or a light main course, offering a taste of the ocean in every bite.

Ingredients

• Fresh white fish fillet (e.g., tilapia or cod) - 200 grams
• Dried seaweed (wakame or nori) - 20 grams
• Cucumber - 1 medium, thinly sliced
• Carrot - 1 small, julienned
• Red bell pepper - 1/2, thinly sliced
• Sesame oil - 1 tablespoon
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Honey - 1 teaspoon
• Sesame seeds - 1 tablespoon
• Fresh cilantro - a handful, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Soak the dried seaweed in warm water for about 10 minutes until rehydrated, then drain and set aside.
2. While the seaweed is soaking, bring a small pot of water to a boil and season with a pinch of salt.
3. Add the fish fillet to the boiling water and poach for about 5-7 minutes or until cooked through. Remove and let cool, then flake into bite-sized pieces.
4. In a large bowl, combine the rehydrated seaweed, sliced cucumber, julienned carrot, and sliced red bell pepper.
5. In a separate small bowl, whisk together the sesame oil, soy sauce, rice vinegar, honey, and a pinch of black pepper.
6. Pour the dressing over the salad mixture and toss well to combine.
7. Add the flaked fish to the salad, gently folding it in to avoid breaking it up too much.
8. Garnish with chopped cilantro and sesame seeds before serving.

Nutrition

• Calories: 210
• Protein: 20 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids from fish, which support heart health.
• Contains antioxidants and vitamins from vegetables and seaweed, promoting overall wellness.

Tags