Prawn Laksa

5 super seafood recipes

Seafood has always been at the very top of my list of my favourite ingredients to work with as a chef. As an Australian surfer who grew up with a deep respect for the pounding waves and kilometres of unspoilt coastline that typifies this country, I love fish, oysters, mussels, prawns — even fish heads — because of their versatility, freshness and textural diversity in so many different dishes.

Nowadays, I’m consuming at least two or three seafood meals a week, but not just for taste and recipe experimentation alone. Eating wild-caught, sustainable seafood regularly is one of the ways I ensure I get lots of omega-3, selenium, calcium, potassium, iron and important vitamins, such as B12 and D. All are key nutrients to ensure my body and mind experience optimal health, wellbeing and balance.

Sustainable seafood is one of the best food choices you can make on a weekly basis for your health and the health of our planet.

That’s because no matter what seafood gets you salivating — be it mussels, oysters or the firm white flesh of a just-caught wild snapper — the reality is that sustainable seafood is one of the best food choices you can make on a weekly basis for your health and the health of our planet.

Simply put, the huge variety of seafood that’s available to us in Australia and New Zealand means we are blessed with an abundance of one of nature’s nutritional superstars. I’ve always eaten lots of fish and crustaceans and know the enormous benefits my body (and brain, for that matter) get from eating seafood regularly.

Health from the sea

Scientists have proven that eating lots of seafood really does make you smarter. For years, research has shown how regular consumption (two to three times a week) of omega-3 fatty-acids, which are present in abundance in fish, help support the brain’s development through every age and stage of life.

Omega-3 fatty acids are also proven to help protect against cardiovascular diseases, such as heart attacks and strokes. More and more research is being done into omega-3’s role in the prevention of other chronic modern-day diseases because of the fatty acids’ ability to effectively bring inflammation under control. Lots of omega-3 will also ensure you have better memory as well as providing some protection from Alzheimer’s and other memory-related diseases.

A paleo lifestyle focuses on eating a lot of wild-caught seafood to consume more omega-3 naturally.

Your body can easily absorb short-chain omega-3 fatty acids, known as ALA (alpha-linoleic acid), from eating flaxseeds, walnuts, chia seeds and spinach. However, unless you have an adequate supply and balance of nutrients (vitamins B3, B6, C and the minerals zinc and magnesium) in your system, you will struggle to convert enough ALA into two much more important long-chain omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Since DHA is one of the primary structural components of the brain and retina, it’s easy to see why eating two to three servings of sustainable, wild-caught fish a week can be a game-changer and one of the best adjustments you can make to your diet.

A paleo lifestyle focuses on eating a lot of wild-caught seafood to consume more omega-3 naturally. In the Western world today, many diets are loaded with high levels of omega-6 fatty acids from large amounts of polyunsaturated vegetable oils and processed foods. Meanwhile, the same diets are very low in natural sources of omega-3.

Go wild

So seafood is vital for achieving optimum nutrition, but why is it important to make such a point of choosing wild-caught fish over the farmed stuff? It’s all because a paleo lifestyle is about eating the most natural diet possible and that’s why I always eat fish that have been swimming in the sea. Eating coldwater fish such as salmon is an ideal and natural way to get lots of good fats, minerals, vitamins and antioxidants into your diet.

Eating fresh raw fish, like yellowfin tuna, in a Japanese sashimi style is also a great way to get the most vitamins and minerals you can. Another dish I love is ceviche: a raw fish salad marinated in coconut milk. It’s high in good saturated fats and gives you that raw food kick. Raw foodists believe enzymes are the life force of food and these enzymes aid in digestion and the absorption of minerals. I love to eat raw fish because it gives me a great energy kick.

Eating coldwater fish such as salmon is an ideal and natural way to get lots of good fats, minerals, vitamins and antioxidants into your diet.

Even if you don’t love fish, maybe you can find a good seafood dish you love and include it as one of your regular meals, because your body and brain will thank you immensely. Try mussels — an excellent source of iodine, iron, selenium, manganese (which promotes healthy sleep) and vitamin B12. Oysters are amazing in terms of how much nutritional punch they pack, all in just one bite. Encased in their shells, the oyster membrane is one of the most nutrient-rich foods we can eat, as well as being one of the most sustainable proteins on the planet. In fact, they actually help to clean up our polluted waterways, which is why I never feel guilty about scoffing them in abundance!

Now I feel like an oyster omelette … anyone for breakfast?

Wild Salmon With Beetroot Salad & Quick Braised Fennel (both recipe below)

Serves: 4

=R1=
=R2=

Prawn & Green Papaya Salad

Serves: 4
=R3=

Pete’s Prawn Laksa

Serves: 4
=R4=

Mussels With Tomato, Leek & Spicy Saffron Sausage

Serves: 4
=R5=

5 super seafood recipes

By: Pete Evans

Fill your body with health-aiding oils, vitamins and minerals with these five super seafood recipes.


Servings

Prep time

Cook time

Recipe


Ingredients

  • Coconut oil, melted, for greasing
  • 320g beetroots, peeled & diced into 5mm cubes
  • ½ cup black quinoa, rinsed (optional)
  • 2 tbsp red wine vinegar
  • ¼ tsp ground cumin
  • ½ tsp ground sumac
  • 1 clove garlic, minced
  • 4 tbsp extra-virgin olive oil
  • Seeds of 1 pomegranate
  • 3 tbsp each chopped fresh mint & coriander
  • Tahini sauce
  • 2 tbsp unhulled tahini paste
  • 1 tbsp extra-virgin olive oil
  • 1 clove garlic, minced
  • Juice of 1 lemon

Method


  • Preheat the oven to 200°C. Grease a baking sheet with coconut oil, then add the beets in a single layer. Season with sea salt and freshly cracked black pepper and cover with aluminium foil. Bake for 15 minutes. Remove from the oven and let cool. If making quinoa, add it to a saucepan with 2½ cups water. Place over medium-high heat, bring to a boil, and cook until tender, 10 minutes. Drain and cool. In a bowl, whisk together the vinegar, cumin, sumac, garlic, and olive oil. Combine the beets, quinoa, pomegranate seeds, mint, and coriander in a bowl. Drizzle with the dressing, season with salt and pepper, and toss well.
  • To make the tahini sauce, in a small bowl, whisk together the tahini paste, olive oil, garlic, lemon juice and 1 tbsp water. Set aside.

  

Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

Pete Evans

Pete Evans

Pete Evans is an internationally renowned chef, restaurateur, author and TV presenter. His passion for food and a healthy lifestyle inspires individuals and families around the world. Pete is a certified health coach with qualifications from the Institute for Integrative Nutrition and promotes the Paleo approach to heal the gut.

You May Also Like

Wellbeing & Eatwell Cover Image 1001x667 2024 02 29t154740.609

Vegan Carnitas Bowl

Wellbeing & Eatwell Cover Image 1001x667 2024 02 29t154225.564

Honey Lime Chicken

Wellbeing & Eatwell Cover Image 1001x667 2024 02 29t153325.857

Grilled Vegetable & Quinoa Salad

Wellbeing & Eatwell Cover Image 1001x667 2024 02 29t152524.330

Limoncel lo Tiramisu