Smoked Fish and Why You Should Be Eating It

With a surge in ‘fancy’ canned seafood that is a typical staple in many parts of Europe and the pandemic buying patterns that shifted to pantry stocking and canned items, it’s time to reconsider your relationship to canned fish and move beyond tuna salad.

Try this smoked salmon and white bean spread the next time you’re looking to break from your regular rotation of party dips or no-cook seafood recipes. Bright herbs and capers, creamy white beans, and smoked fish are perfectly balanced and an unexpected combination. The recipe is gluten-free, so if you’re looking to keep the meal that way, you can use seed crackers, veggies, corn chips, or gluten-free bread and crackers. It’s still high time for grilling, so toss some bread on the grill. Somehow grilled bread is instantly elevated.

We call for smoked salmon here, as it’s a highly approachable and familiar ingredient. Feel free to experiment: trout would be another classic to substitute or go wild with smoked mackerel or smoked mussels. Flaking smoked fish on top of this spread is a great way to enjoy the savory richness of seafood without needing to purchase a large quantity to satisfy the crowd. If you’re looking to cut down, either on your costs or your animal protein consumption, consider this a great blueprint!

The final thing we’ll say about this recipe is that it just might be your next pantry staple dish. Canned seafood and canned or dried beans are items you can keep stocked in your pantry. The addition of a few fresh herbs, picked up at the store or snipped from a windowsill herb garden, means you can whip it up on the fly year-round and for any occasion.

Smoked Salmon and White Bean Spread

Serves 4

Total time: 10 minutes

Gluten-Free

1 15-ounce can white beans, drained and rinsed

4 tablespoons olive oil, divided

2 tablespoons lemon juice

2 large garlic cloves, minced

½ teaspoon sea salt

¼ teaspoon coarse ground black pepper

4-6 ounces smoked trout or smoked salmon, flaked

2 tablespoons chopped chives

2 tablespoons fresh oregano leaves or ¼ teaspoon dried oregano

1 tablespoon capers, drained

Crackers or bread to serve

1. In a food processor combine beans, olive oil, lemon juice, garlic, salt, and pepper. Run processor until mixture is smooth.
2. Spread bean mixture onto a service plate creating swirls. Drizzle on remaining olive oil and top with flaked smoked fish, fresh herbs, and capers.
3. Serve with crackers or sliced artisan bread.

If you’re looking for a healthy, gluten-free meal that’s easy to make and packed with flavor, this Roasted Salmon & White Bean Salad recipe is just what you need. Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for maintaining good health. When paired with white beans, cherry tomatoes, and cucumber, this dish becomes a satisfying and nutritious meal that’s perfect for lunch or dinner.

Not only is this Roasted Salmon & White Bean Salad recipe delicious, but it’s also a great option for anyone with celiac disease or gluten sensitivity. By using gluten-free ingredients and skipping the bread, this meal is completely gluten-free. So next time you’re looking for a healthy and satisfying gluten-free meal, give this Roasted Salmon & White Bean Salad recipe a try. It’s sure to become a favorite in your household!

Roasted Salmon and White Bean Salad

Serves 4

Total time: 30 minutes

Gluten-Free

2 pounds salmon fillet

¼ cup smoked paprika

1 teaspoon sea salt

1 teaspoon ground cumin

¼ cup olive oil

Salad:

½ pint cherry tomatoes, quartered

2 Persian cucumbers, diced

½ cup crumbled feta

1 15-ounce can cannellini beans, drained and rinsed

½ small red onion, julienned

Dressing:

1 tablespoon olive oil

1 tablespoon tahini

1 tablespoon lemon juice

1 large garlic clove, minced

½ teaspoon dried oregano

¼ teaspoon sea salt

2 cups pea shoots

1 cup prepared tzatziki

1. Preheat oven to 350° F. Place salmon skin side down on a parchment-lined baking sheet. Combine paprika, salt, and cumin. Rub salmon with spice mix then drizzle on oil. Bake for 20 minutes or until the internal temperature reaches 145° F.
2. Meanwhile, prepare the salad by tossing together tomatoes, cucumbers, feta, beans, and red onion in a serving bowl. Whisk together dressing ingredients until well blended then toss with salad. Adjust seasoning to taste.
3. Place salmon on a platter and spoon dressed salad over salmon. Garnish with pea shoots and serve with tzatziki sauce.

Are you tired of the same old lunch options? Do you want to add more plant-based protein to your diet? Look no further than this Rainbow Veggie Onigirazu recipe, featuring tempeh! For those who are unfamiliar, onigirazu is a Japanese rice ball sandwich that’s wrapped in sheets of seaweed called nori instead of bread. It’s a convenient and portable option for lunch on-the-go. Plus, it’s easy to customize with your favorite fillings.

In this recipe, we’re using colorful veggies like carrots, bell peppers, and cabbage, along with tempeh, a fermented soy product that’s packed with protein and nutrients. Tempeh has a nutty flavor and a firm texture, making it a great meat substitute for those who are trying to cut back on animal products.

Not only is this Rainbow Veggie Onigirazu recipe beautiful to look at, but it’s also delicious and satisfying. The combination of nutty tempeh, crunchy veggies, and fluffy rice is a match made in heaven. Plus, it’s a great way to pack in a variety of nutrients in one meal. Give this recipe a try for your next lunch or meal prep session. You won’t be disappointed!

Rainbow Veggie Onigirazu

Serves 8

Total time: 1 hour

Gluten-Free

Rice:

2 cups sushi rice

3 cups water

1 teaspoon sea salt

⅓ cup rice wine vinegar

2 tablespoons cane sugar

3 tablespoons furikake sushi seasoning (See Notes)

Pickled Vegetables:

½ cup red bell pepper, 2-inch julienne

½ cup orange bell pepper, 2-inch julienne

½ cup yellow bell pepper, 2-inch julienne

⅓ cup julienned carrots

Pickling Liquid:

⅓ cup rice vinegar

2 teaspoons cane sugar

1 teaspoon sea salt

1 large garlic clove, minced

¼ teaspoon crushed red chilies

8 12-inch square nori sheets

⅓ cup vegan sriracha mayo

2 8-ounce blocks seasoned tempeh

½ cup cucumber, 2-inch julienne

⅓ cup purple cabbage, shredded

1. Place rice, water, and salt in a medium pan and bring to a simmer. Cover and reduce heat to low, cooking for 15-18 minutes. Turn off heat and allow rice to rest for 10 minutes.
2. Whisk together the pickling liquid ingredients and toss with vegetables. Allow to rest for 15 minutes, stirring occasionally.
3. Stir together rice vinegar and cane sugar until dissolved. Place rice on a large baking sheet and pour over mixture, sprinkle on furikake, and fold rice to incorporate. Divide rice mixture into 16 even portions.
4. To assemble: place a nori sheet on a dry surface, lay a rice portion in the center creating a flat 3-inch square shape, use wet hands to keep rice from sticking. Next, dollop 2 teaspoons sriracha mayo in the center then place a piece of tempeh on top. Arrange pickled vegetables, cucumber, and purple cabbage to form a rainbow pattern. Finish off with another portion of rice, forming it into a square and covering the fillings. Fold up nori sides, using water to seal the seams. Tightly wrap completed sandwich in plastic film and allow to rest for 15 minutes before eating.

Note: Some furikake seasonings contains fish, you should check when you are buying it.

If you’re looking for a healthy breakfast option that will boost your immune system, improve your focus, and give you sustained energy throughout the day, look no further than the reishi mushroom smoothie. This delicious and nutritious smoothie is packed with powerful ingredients like reishi mushrooms, dates, and cacao that offer numerous health benefits.

Reishi mushrooms, also known as Lingzhi mushrooms, are one of the most popular medicinal mushrooms in the world. They have been used in traditional Chinese medicine for thousands of years to boost immunity, improve energy levels, and promote longevity. Reishi mushrooms contain polysaccharides, triterpenes, and other bioactive compounds that have been shown to have anti-inflammatory, anti-cancer, and antioxidant properties.

In addition to reishi mushrooms, this smoothie contains dates, a natural sweetener that is a great alternative to refined sugar. Dates are high in fiber, potassium, and antioxidants, and they have a low glycemic index, which means they won’t cause a sudden spike in blood sugar levels. Dates also contain essential minerals such as iron, calcium, and magnesium, which are essential for maintaining healthy bones and muscles.

Cacao is another superfood that adds flavor and nutrition to this smoothie. Cacao is the raw form of chocolate and is a great source of antioxidants, magnesium, iron, and fiber. It also contains theobromine, a natural stimulant that can improve mental focus and enhance mood. However, it’s important to note that cacao is not the same as commercial chocolate, which often contains added sugar and other ingredients that can negate its health benefits.

This Reishi Cappuccino Smoothie is an excellent way to start your day with a boost of nutrients and health benefits. Reishi mushrooms, dates, and cacao are all powerful superfoods that can support your overall health and wellness. So, try this recipe today and enjoy the delicious and nutritious benefits!

Reishi Cappuccino Smoothie

Serves 1

Total Time: 5 minutes

Gluten-Free, Vegan

1 frozen banana

1 cup oat milk

2 tablespoons almond butter

4 deglet dates

1 tablespoon cacao nibs or powder

1 teaspoon reishi mushroom powder

1. Place all ingredients in a blender and process until smooth. Adjust seasonings to taste and enjoy.