Salmon roe is one of my favorite foods (and my husband and son share my love of those beautiful translucent little orange balls of briny goodness). While it's common to use the roe as bait, one of the most delicious ways to prepare it is to cure it with salt and smoke it. Serve this smoked salmon roe recipe over fried eggs for breakfast, garnished with chopped fresh chives.

How to Serve Salmon Roe

To help boost fertility, my nutritionist recommends consuming roe several times a week.  And it's such wonderful food, that I've no reluctance in complying.  My favorite way to serve this salted and smoked roe is over eggs for breakfast where its briny and smoky flavor complements the creamy yolk beautifully.  Good friends of mine, with whom we smoked this batch of roe, serve it over whole-grain sourdough crostini and sliced brie.  

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Smoked Salmon Roe Recipe

Salted and smoked roe is delicious, nutrient dense ingredient that can be added to many dishes.

Course Side Dish

Cuisine American

Prep Time 30 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Author Jenny

Ingredients

• ¼ cup fine sea salt
• 3 lbs wild-caught salmon roe in their skeins

Instructions

• Rinse the skeins of roe in a gentle stream of filtered water (you can find a good filter here). Pat them dry and dredge them lightly in unrefined sea salt. Set them in a pan to cure for about twenty to thirty minutes while you prepare the wood for smoking.
• Once the smoker is preheated, drain off any excess liquid from the skeins of roe and brush off any residual salt. Transfer the skeins to the smoker. Smoke for thirty to forty-five minutes. Remove from smoker and refrigerate. Serve this smoked roe as a seasoning or accompaniment to eggs, greens or other foods. If the texture of the skein's membrane doesn't suit you, you may slit the skein and scoop out the roe with a spoon.

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Dill, lemon, and celery are a natural match for shrimp. We love them together in this super simple shrimp salad that works for an easy lunch paired with leafy greens and homemade crackers.

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shrimp salad recipe

This shrimp salad is teeming with nutrients and food enzymes - rich in vitamin E, iodine, biotin, vitamin C and other nutrients. It's a light salad, vibrant with flavor and rich with the creaminess of a good homemade mayonnaise. It is suitable for those on gluten-free, dairy-free and grain-free diets and makes an excellent dish that should even appeal to the paleo/primal crowd. It's versatile, fresh and flavorful and the combination of segmented lemon and fresh dill bring a beautiful brightness to the dish.

Course Salad

Cuisine American

Prep Time 20 minutes minutes

Cook Time 5 minutes minutes

Total Time 25 minutes minutes

Servings 6 servings

Author Jenny

Ingredients

• 1 lb shrimp
• 1 cup chopped celery
• ¼ cup red onion
• 1 lemon (segmented with rind and pith discarded)
• ½ cup dill mayonnaise
• fresh dill (to taste)
• for the dill mayonnaise:
• 1 egg yolk
• 2 tablespoon white wine vinegar
• ¼ cup fresh dill (snipped)
• cayenne powder
• fine sea salt
• ½ cup extra virgin olive oil

Instructions

• Boil shrimp with 1 bay leaf about five minutes or until cooked through. Allow the shrimp to cool while you prepare the dill mayonnaise.
• To prepare the dill mayonnaise, combine the egg yolk, vinegar, fresh dill with a dash cayenne pepper and unrefined sea salt in the basin of a food processor. Pulse a few moments to mix ingredients, then process while slowly pouring in ½ cup olive oil until the mixture is well emulsified and creamy. Refrigerate.
• Once the shrimp is cool, peel and de-vein it (if necessary), then chop the shrimp into ¼-inch dice.
• Mix chopped celery, lemon segments and chopped red onion together.
• Fold ½ cup dill mayonnaise into the mixture of celery, lemon segments, red onion and shrimp until all ingredients are well-coated by the mayonnaise.
• Fold in additional dill, unrefined sea salt and pepper to taste.
• Serve over crackers or lettuce for a snack, light lunch or supper.

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I grew up by the ocean, spending my earliest years on the beaches of South Texas before moving with my family to the tiny island of Okinawa where I spent my grade school years.

I remember late nights at shacks in Texas, seasoned and boiled crabs dumped from enormous buckets onto newspaper-lined tables.  It's there that, before kindergarten, I learned to smash my way through bright red, wild-armed creatures and pluck out every bit of their juicy, sweet flesh.

Later, in Japan, I remember pacing through the markets with my mother and younger sister.  Alongside pots of fermented vegetables, strange herbs, and bags of rice, I remember the freshly caught fish: their eyes still glassy from the sea.

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Seared Albacore with Ginger, Garlic and Green Onions

Light and mild with a clean, clear flavor and a firm but yielding flesh, albacore pairs well with strong flavors like soy, citrus, ginger and garlic in one of my favorite dishes. As a mild, light fish with little fat of its own, take care not to overcook the albacore so that it remains wonderfully tender.

Course Main Course

Cuisine American, Hawaiian, Japanese

Keyword fish, garlic, ginger, green onions, soy

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4 servomgs

Calories 200kcal

Ingredients

For the Fish

• 1 pound albacore tuna medallions
• ½ teaspoon fine sea salt
• 2 teaspoons nanami togarashi

For the Dipping Sauce

• ¼ cup naturally fermented soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey

To Serve

• 4 green onions sliced thin
• 4 cloves garlic minced
• 1 tablespoon ginger paste

Instructions

• Preheat a grill pan over high heat.
• Set the albacore medallions on a plate a sprinkle them with half the salt and nanami togarashi, then flip them over and sprinkle the reverse side with the remaining seasonings.
• Sear the seasoned albacore in the preheated grill pan, about 1 minute on the top and bottom sides. Remove from the pan, and plate.
• Whisk soy sauce, lime juice and honey together, and pour into a small dipping bowl. Arrange scallions, garlic and ginger over the seared fish. To serve, pluck up a piece of fish and garnishes and dip into the soy-lime sauce.

Notes

If you do not have nanami togarashi, substitute ½ teaspoon black sesame seeds, ½ teaspoon crushed red pepper flakes, and 1 teaspoon finely grated orange zest.

Nutrition

Calories: 200kcal | Carbohydrates: 7g | Protein: 28g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 43mg | Sodium: 1148mg | Potassium: 361mg | Sugar: 4g | Vitamin A: 2595IU | Vitamin C: 5.4mg | Calcium: 26mg | Iron: 1.7mg

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Salmon with Chipotle Bourbon Butter

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Ingredients

• ¼ cup bourbon
• ¼ cup honey
• 4 cloves garlic (chopped)
• ½ cup salted butter (plus additional for preparing the baking sheet)
• ½ teaspoon coarse sea salt
• ¼ cup chipotle chile paste
• 4 wild-caught salmon fillets

Instructions

• Whisk the honey into the bourbon until it dissolves fully, and then set it aside. In a medium bowl, or in the basin of a standmixer, beat the garlic, butter, sea salt and chipotle chile paste together until smooth, then, continue beating the seasoned butter while pouring the honeyed bourbon into the butter in a smooth, thin stream until fully incorporated.
• Heat the oven to 425 F, and spread a thin layer of butter on the baking sheet.
• Arrange the salmon on the greased baking sheet, and then spoon the Honey Chipotle Bourbon Butter generously over each filet. Brush the butter along the whole fillet to evenly coat them. Bake the salmon for 15 minutes, or until the fish flakes easily with a fork.

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Anchovy toasts make a   simple appetizer or lunch that's rich in flavor.   Anchovies are small, oily fish that are rich in omega-3 fatty acids and minerals like selenium - a mineral that is remarkably good for hair, skin and nails.  

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Anchovy Toasts

Salty, briny anchovies mix with garlic and herbs in these anchovy toasts.

Course Appetizer, Main Course

Cuisine American

Keyword anchovies, garlic, herbs, sourdough

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 553kcal

Author Jenny

Ingredients

• 4 tablespoons salted butter
• 6 slices sourdough bread
• 6 oz wild-caught anchovies packed in oil chopped fine
• 4 oz parmesan cheese grated
• 6 cloves garlic finely minced
• ½ teaspoon dried oregano
• ¼ cup chopped flat-leaf parsley

Instructions

• Preheat the broiler to high.
• Heat 2 tablespoons butter in a cast iron skillet over medium heat until melted.  Add the sourdough bread slices to the butter and pan-fry the bread until it soaks up the bread and begins to color, about 2 minutes per side.
• In a small mixing bowl, mix the anchovies, garlic, parmesan cheese and oregano together.  
• Spread the anchovy mixture on the grilled bread, and then transfer to the oven.  Broil until warmed through and colored on the top, about 4 minutes. Serve warm with a light salad.
  

Nutrition

Calories: 553kcal | Carbohydrates: 56g | Protein: 30g | Fat: 22g | Saturated Fat: 12g | Cholesterol: 74mg | Sodium: 1093mg | Potassium: 350mg | Fiber: 2g | Sugar: 2g | Vitamin A: 910IU | Vitamin C: 6.4mg | Calcium: 457mg | Iron: 5.5mg

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Easy to prepare, this miso- and tamari-glazed salmon recipe is rich in omega-3 fatty acids.   The gomasio - a sesame salt - adds magnesium and calcium.

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Misoyaki Salmon

Salmon is slathered with miso and gently grilled in this misoyaki salmon recipe.

Course Entrée

Cuisine Japanese

Keyword miso, salmon, sesame

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 160kcal

Author Jenny

Ingredients

• 4 (6 oz) wild-caught salmon fillets
• 2 tablespoons rice wine vinegar
• ½ cup mirin
• 2 tablespoons honey
• ¼ cup white miso
• ½ cup naturally fermented soy sauce
• ¼ cup gomasio

Instructions

• Mix the vinegar, wine, honey, miso and tamari together in a plastic baggie until the honey and misos are thoroughly disolved. Add the salmon to the bag and allow it to marinate overnight.
• Heat the oven to 425 F and cook the salmon for 5 - 10 minutes, then broil the salmon for 1 - 2 minutes and serve with gomasio - a Japanese seasoned salt which includes sea vegetables, sesame seeds and sea salt.

Nutrition

Calories: 160kcal | Carbohydrates: 17g | Protein: 3g | Fat: 8g | Sodium: 1603mg | Potassium: 104mg | Fiber: 1g | Sugar: 11g | Vitamin A: 15IU | Calcium: 20mg | Iron: 10.5mg

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Sole meunière is heavenly - slightly crispy, dripping with brown butter and infused with lemon and parsley.  For all its flavor of citrus, butter and fresh parsley, sole meunière is so simple to prepare at home, and like all of the most nourishing dishes, it s its very simplicity that is so appealing. And everything, everything, is better dripping with butter.

Sole meunière is a simple dish.  Indeed, it simply means fish prepared in the style of the miller's wife - that is, dredged in flour.  While all-purpose flour is typically used to prepare sole meunière, I prefer mine dredged in nut flour - hazelnut flour or even a combination of almond and hazelnut flour produces remarkable results and the combination of nut flour with browned butter is lovely.

This dish nourishes the body just as it provides satisfaction to the palate.  Sole is rich in b vitamins - particularly, niacin and the vitamins B6 and B12.  It is also a good source of phosphorus and, like most seafoods, selenium.  The addition of grass-fed butter provides even more nourishment including conjugated linoleic acid - a fatty acid found in the meat and butterfat of ruminant animals.  Recent research has found that this wholesome fat holds strong anti-oxidant activity and may offer anti-carcinogenic properties; moreover, it may be linked to a reduction in adipose tissue - that is, belly fat.  While all milk and beef offer CLA in their fat, it is only present in abundance in the meat and milk of grass-fed ruminants like cows, goats and sheep.

Lastly  this dish is seasoned with fresh lemon and  parsley which offer a wonderful brightness and punch of vibrant, clean flavor to the rich, nut-like flavor of browned butter.

Sole meunière is a lovely simple dish, rich with the flavor of browned butter, fresh parsley and lemon.   It's easily prepared in under fifteen minutes, and excellent served with a salad of frisée on the side.

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Sole Meunière recipe

Course Entrée

Cuisine American

Prep Time 10 minutes minutes

Cook Time 4 minutes minutes

Total Time 14 minutes minutes

Author Jenny

Ingredients

• 4 filets Dover sole (about 4 ounces each)
• ½ cup all-purpose einkorn flour
• 6 tablespoons ghee (divided)
• 3 medium lemons (juiced with zest finely grated)
• ½ cup chopped flat-leaf parsley
• 1 lemon (to serve)
• fine sea salt (to taste)

Instructions

• Dredge the filets in flour until well-coated.
• Heat 4 tablespoons butter or ghee in a cast iron skillet over a medium flame until the butter begins to foam and brown (this foaming process will not occur if you're using ghee or clarified butter).
• Reduce heat to medium-low, then place the floured filets of sole into the hot butter and fry on each side about two minutes.
• Remove the fish from the skillet and plate them.
• Heat additional two tablespoons butter in the skillet until melted, then add lemon zest, lemon juice and minced parsley to the skillet whisking together to combine for about one minute.
• Pour sauce over the fish, season with salt and pepper and garnish with lemon wedges.

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We eat a fair amount of seafood in my home: albacore tuna, black cod, salmon, spot shrimp and fresh oysters, particularly now that we live near the sea, but it's something I've always valued serving my family as seafood packs powerful nutrition as it's rich in omega-3 fatty acids, protein, vitamins and minerals, and provides a nice balance to meat-heavy fare.

What is Poke?

Poke is a traditional fish dish from Hawaii, where fresh tuna is chopped coarsely, mixed with other ingredients like macadamia nuts, green onions, and seaweed, and seasoned with soy sauce.  It's light, fresh and delicious served over rice.

I often serve poke in the summer months when I don't feel like heating up the kitchen with the stove and oven and need something satisfying but light at the same time.

Albacore has a lean, clean flavor and faint butteriness that pairs.  Its leanness means that it benefits from minimal cooking, which keeps it moist instead of dry, and it's that very leanness that makes it a solid choice for something like poke.

Why I Choose Sustainable, Wild-Caught Fish

Fish is extraordinarily rich in wholesome nutrition, particularly omega-3 fatty acids, B vitamins, minerals, and quality protein.  It's a staple in our home, but I'm likewise concerned, like many of you are, about overfishing, and general sustainability.

Techniques like fishing from sustainably managed fisheries, like those in Alaska, as well as fishing for one fish at a time using old-fashioned hook-and-line techniques ensure that bycatch is minimized and fish populations can continue to proliferate.  For my part, I want some sort of guarantee, and that's why I like to buy my fish straight from a cooperative of men and women who catch them.

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Albacore Tuna Poke

The mellow buttery flavor of albacore tuna and avocado blend beautifully well with the sweet crunch of macadamia nuts and the pleasant biting heat of jalapeno and red chile flakes. This quick supper comes together in about five minutes, making it an easy choice for summertime.

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Author Jenny

Ingredients

• ¾ pound albacore tuna medallions
• 1 avocado
• 3 green onions
• 1 jalapeño
• ¼ cup macadamia nuts
• 2 tablespoons sesame seeds
• 2 tablespoons naturally fermented soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons orange juice
• ¼ teaspoon red chile flakes
• steamed rice to serve

Instructions

• Chop the albacore into half-inch cubes, and toss them into a bowl. Split the avocado, pull out its pit and then chop the meat of the avocado into half-inch cubes, tossing them into the bowl with the albacore. Slice the green onions and jalapeno thinly and toss them into the bowl. Chop the macadamia nuts finely, and add them to the bowl. Sprinkle the sesame seeds over the tuna.
• In a separate bowl, whisk the soy sauce, sesame oil, orange juice and chile flakes together. Drizzle the sauce over the tuna and other poke ingredients, and then toss it all together until well-mixed and evenly coated.
• Serve immediately over steamed rice.

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Brimming with shrimp, clams, and crab, this shellfish cioppino is deeply nourishing. Robust tomatoes and fresh herbs fill out the soup, while lemon gives it a hint of brightness.

What is it?

Cioppino is a robust seafood stew from San Francisco. Steeped in Italian-American cookery, the stew takes inspiration from traditional Mediterranean fish stews such as the Burrida from Liguria or Brodetto di Pesce from Abruzzo. Both call for layering fish and shellfish in an herby, tomato-based broth.

This shellfish cioppino has its roots in 19th-century California. Less a strict recipe and more an intuitive process of making do with what you have at hand, the dish is traditionally prepared with whichever fish and shellfish you happen to have available.

in the 19th century, Italian immigrants to San Francisco would often fish together. If one had a slow day or ended up empty-handed, others were asked to chip in and lend a little of their own catch to the stew pot. That spirit of generosity coupled with the vibrant flavors of Italian cookery makes for a gorgeous fish stew.

What's in it?

Cioppino recipes vary, depending on the seasonal availability of fish, shellfish, and herbs. In essence, it's a dish primarily made up of what you happen to have access to. Accordingly, there's plenty of room for experimentation and variation. In this version of shellfish cioppino, you'll find crab, shrimp, and clams in a robust tomato broth spiked with pepper and herbs.

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Shellfish Cioppino Recipe

Look no further, this Cioppino recipe has been tweaked to perfection. Thick with tangy tomatoes, overflowing with fresh vegetables and four types of briny shellfish. The secret ingredient may surprise you.

Course Main Course, Soup

Cuisine American

Keyword herbs, seafood, shellfish, tomatoes

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 6 servings

Calories 537kcal

Author Jenny

Ingredients

• ¼ cup extra virgin olive oil
• 1 medium yellow onion (chopped)
• 2 medium red bell peppers (seeded and chopped)
• 5 cloves garlic (chopped)
• 1 teaspoon fine sea salt
• 2 bay leaves
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon crushed red pepper flakes
• 1 cup white wine
• 4 cups fish stock
• 48 oz diced tomatoes
• 1 teaspoon worcestershire sauce
• 1 ½ pounds crab legs
• 1 ½ pounds shrimp (deveined)
• 1 ½ pounds clams
• chopped flat-leaf parsley (to serve)
• lemon (to serve)

Instructions

• In a large heavy bottom pot heat butter and olive oil over medium high heat. Add onions, leeks, celery, bay leaves, and a pinch of sea salt. Let vegetables soften and become translucent, about 7 minutes. But careful to not let them brown, lower heat as necessary. Add red and green bell peppers and let cook down for an additional 4 minutes. Lower heat to medium and add garlic and dried spices. Stir frequently and allow spices to become very fragrant and sauté for about 3 minutes.
• Deglaze with white wine and add seafood broth, clam juice, strained tomatoes, chopped tomatoes, tomato paste, and fish sauce. Bring to a boil, then lower heat to lowest setting. Taste and add salt as needed. If you are starting with a homemade seafood broth, then you will probably need to add more salt; a flat taste is a good indicator. Allow sauce to cook uncovered for 20 minutes. Stir intermittently, careful to avoid scorching or sticking.
• Add crab legs and let simmer while covered for 5 minutes. Then add shrimp and clams and cook covered until the clams open. Lastly, add scallops and cook until firm, about 3 more minutes. Sprinkle with chopped parsley and serve immediately with lemon wedges and starch of choice  (sourdough is mighty good, but a side of potatoes or rice works). Don't forget plenty of napkins!

Nutrition

Calories: 537kcal | Carbohydrates: 34g | Protein: 64g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 287mg | Sodium: 3427mg | Potassium: 1757mg | Fiber: 5g | Sugar: 14g | Vitamin A: 2085IU | Vitamin C: 87mg | Calcium: 349mg | Iron: 7.7mg

Try these nourishing seafood recipes next

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Creamy and spiked with dill, this salmon chowder is a cinch to make and comes together in about a half-hour. Cream, potatoes, fennel, and just a splash of white wine bring big flavor to a simple, nourishing dish.

Salmon chowder is a traditional seafood soup with aromatics, potatoes, fish stock, and cream. Unlike many recipes, this version is naturally gluten-free and doesn't rely on thickeners, which can make chowders as thick as gravy.

Instead, we take an older approach that skips the thickeners in favor of a thinner chowder where the flavor of fresh salmon, vibrant aromatics, and good cream shines.

The result is a deeply nourishing recipe that's easy to make and delicious. Everything cooks in a single pot with little fuss. It's substantial enough to serve on its own as a meal, perhaps with a side salad and a good hunk of sourdough bread. Everything comes together in about 30 minutes.

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Salmon Chowder Recipe

This salmon chowder is both delicate and deeply satisfying. Like most chowders, it's simple to make. Delicate pieces of fresh salmon come together with tender potatoes, cream and dill for a chowder that's ultimately as delicious as it is comforting.

Course Soup

Cuisine American

Keyword cream, herbs, potatoes, salmon

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 385kcal

Author Jenny

Equipment

• Dutch Oven

Ingredients

• 2 tablespoons salted butter
• 2 medium leeks (white and light-green parts only, sliced thin)
• 1 bulb fennel (cored and sliced thin)
• 1 teaspoon fine sea salt
• ½ cup white wine
• 30 ounces fish stock
• 1 pound red potatoes (quartered)
• 1 ½ pounds wild-caught salmon burger meat (skin removed and chopped into pieces)
• ½ cup heavy cream
• 2 tablespoons chopped fresh dill

Instructions

• Warm the butter in the bottom of a Dutch oven set over medium-low heat. When the butter releases its foam, toss in the sliced leek and fennel. Sprinkle the aromatics with salt, and let them sweat, covered and stirring occasionally, until soft and tender - about 8 minutes.
• Uncover the pot, pour in the wine and fish stock, and then add the potatoes. Turn up the heat to medium-high and simmer until the potatoes are tender, about 20 minutes. Drop the salmon into the pot, cover, and allow it to continue simmering until the fish is opaque and cooked through, about 3 to 5 minutes. Remove from the heat, stir in the cream and dill. Salt the chowder as it suits you, and then ladle into soup bowls.

Notes

If you can't find small potatoes, simply chop any peeled potato into 1-inch pieces.

Nutrition

Calories: 385kcal | Carbohydrates: 21g | Protein: 28g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 100mg | Sodium: 970mg | Potassium: 1268mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1022IU | Vitamin C: 15mg | Calcium: 117mg | Iron: 3mg

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References

1. Potato Nutrition Facts. Nutritiondata.org. (2022)
2. Salmon Nutrition Facts. Nutritiondata.org. (2022)
3. Djoussé, Luc et al. "Fish consumption, omega-3 fatty acids and risk of heart failure: a meta-analysis." Clinical nutrition (Edinburgh, Scotland) vol. 31,6 (2012): 846-53.

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