Seafood Dishes with Chia Seeds

By Barrie Rogers, Debbie Dooly

Fresh fish makes a great meal. All you have to do with most types of good-quality fresh fish is fry it in a little olive oil, and it makes a great supper. To add chia, simply sprinkle some whole seeds over your cooked fish.

Fish is a great source of omega-3 fatty acids, so when you add chia to your fish dinners you get a double-whammy hit of omega-3s that your heart, mind, and body will thank you for.

Pan-Fried Salmon and Creamy Chia Cabbage

Cooking salmon in a pan.
Credit: ©iStockphoto.com/stocksnapper

Preparation time: 15 minutes

Cook time: 15 minutes

Yield: 4 servings

1/2 large savoy cabbage, chopped

2 tablespoons olive oil

1 onion, finely diced

1 tablespoon white wine vinegar

1⁄3 cup dry white wine

1/2 cup full-fat cream

1 tablespoon milled chia seeds

1 tablespoon chopped fresh chives

1 tablespoon chopped fresh parsley

4 salmon filets

Salt and pepper, to taste

  1. Bring a large saucepan of water to a boil over high heat. Add the cabbage and cook for 1 minute.

    Drain through a colander and rinse with cold running water. Drain again and set aside to dry, using paper towels to dab away any excess liquid.

  2. In a large frying pan, heat 1 tablespoon of the oil over high heat. Add the onion and cook for 5 minutes.

    Add the cabbage and cook for another 3 minutes. Add the vinegar and cook for another 1 minute, until evaporated. Add the wine and cook until reduced by half. Stir in the cream, bring to a boil, and season to taste. Remove from the heat and stir in the chia until well incorporated. Add the chives and parsley and stir well. Cover and keep warm.

  3. In a separate large frying pan, heat the remaining 1 tablespoon of oil over medium heat. Add the salmon and cook for 3 minutes on each side, until the fish is cooked through. Season with salt and pepper.

  4. Serve the cooked salmon with the still-warm creamy chia cabbage.

Per serving: Calories 587 (From Fat 283); Fat 32g (Saturated 10g); Cholesterol 178mg; Sodium 402mg; Carbohydrate 10g (Dietary Fiber 3g); Protein 64g.

Shellfish Spaghetti with Chia

Preparation time: 20 minutes

Cook time: 20 minutes

Yield: 4 servings

2 pounds fresh mussels, debearded

3 large tomatoes

1 pound spaghetti

1 cup raw prawns, shelled and deveined

1 onion, peeled and thinly sliced

1 cup dry white wine

Juice of 1 lemon

2 sprigs fresh tarragon, stalks removed

1/4 cup full-fat cream

2 tablespoons whole chia seeds

Salt and pepper, to taste

  1. Wash the mussels thoroughly and discard any shells that are open or broken (they aren’t fresh and are unsafe to eat).

  2. Cut X’s into the bottom of the tomatoes and put them in boiling water for a few minutes to soften. Remove the skins and the seeds from the tomatoes and chop the flesh into small cubes. Set aside.

  3. Bring a large saucepan of salted water to a boil and cook the spaghetti for 8 to 10 minutes or according to the package instructions.

  4. In a separate large saucepan, place the cleaned mussels. Add the prawns, onion, and wine.

    Bring to a boil over high heat; then simmer for 5 minutes. Remove from the heat and drain, reserving the cooking liquid in a saucepan. Discard any unopened mussels.

  5. Add the lemon juice to the pan of reserved cooking water. Bring the saucepan of cooking water to a boil over high heat and simmer until it reduces by half.

  6. Cut the tarragon leaves into strips and add to the liquid. Stir in the cream.

  7. Add the tomatoes to the sauce, stir, and cook for another 2 minutes.

  8. Add the mussels, prawns, and drained spaghetti to the sauce and stir.

  9. Add the chia, stir well to combine, and season with salt and pepper. Serve immediately.

Per serving: Calories 653 (From Fat 109); Fat 12g (Saturated 5g); Cholesterol 96mg; Sodium 613mg; Carbohydrate 101g (Dietary Fiber 9g); Protein 33g.