Wave of Wellness: Healthy Seafood Breakfasts with Shrimp, Tuna, and Salmon
• Posted July 19 • 2024.
Perhaps for many people, eating a healthy breakfast is much easier said than done. Let's face it, there are some pretty awful recipes floating around the Internet that don’t help those eager to start a healthy diet or find new flavors to try while continuing their healthy eating. We also know that there are thousands of delicious recipes out there, and that's exactly what we want to contribute with these three healthy breakfast ideas, seafood edition.
Avocado and Smoked Salmon Toasts
For 2 people
Ingredients
- 4 slices of whole grain bread
- 2 avocados ready to slice (they should be soft to the touch, but not mushy)
- Half a pound or 200 g of smoked salmon
- 1 lemon (for juice)
- Fresh dill to taste
- Salt and black pepper to taste
Instructions
- Toast the slices of whole grain bread until they are golden and crispy.
- While that is happening, cut the avocados in half, carefully remove the pit, and scoop out the avocado with a spoon.
- In a bowl, mash the avocado pulp with a fork until it becomes a puree. Add lemon juice, salt, and pepper to taste to give it the perfect flavor for you.
- Spread a generous layer of avocado on each slice of toasted bread with a knife.
- Place some slices of smoked salmon on top.
- Garnish with a bit of fresh dill.
- Serve immediately and enjoy this delicious and healthy breakfast.
Tips
If you add capers or finely chopped red onion, you can enhance the flavor of your toasts even more.
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Shrimp Omelette
For 2 people
Ingredients
- 6 large eggs
- Half a pound or 200 g of peeled and deveined shrimp
- 1 clove of garlic, finely chopped
- 1/2 cup of fresh spinach
- 10 cherry tomatoes, halved
- 0.10 pounds or 50 g of crumbled feta cheese
- Salt and pepper to taste
- Olive oil for cooking
Instructions
- Heat a tablespoon of olive oil in a skillet over medium heat. Once hot, sauté the shrimp with the chopped garlic until they are pink and cooked, about 3-4 minutes. Set aside.
- In a bowl, crack the eggs and beat them, adding salt and pepper to taste.
- In the same skillet, pour half of the beaten eggs. Add a little more oil if necessary. Cook over medium-low heat.
- When the omelette begins to set but still has some liquid on top, distribute half of the shrimp, spinach, cherry tomatoes, and feta cheese over one half of the omelette.
- Fold the omelette over itself to cover the filling and continue cooking until it is fully set and the cheese has melted, about 2-3 more minutes. You can flip it for more even cooking.
- For the second omelette, simply repeat the process with the remaining ingredients.
- You can add more shrimp, spinach, cherry tomatoes, and feta cheese on top.
- Serve it while it's hot and enjoy!
Tips
You can add a bit of chopped chives or fresh parsley before serving; it will give an extra touch to the flavor of your omelettes.
Quinoa Bowl with Salmon and Avocado
For 2 people
Ingredients
- 1 cup of quinoa
- 2 cups of water
- 3/4 of a pound or 300 g of fresh or smoked salmon
- 1 large avocado, ready to eat (should be soft to the touch, but not mushy)
- 1 small cucumber, sliced
- A handful of fresh spinach
- Sesame seeds for sprinkling
- Low-sodium soy sauce for dressing
- Juice of 1 lemon
- Salt and pepper to taste
- Olive oil
Instructions
- Rinse the quinoa under cold water. Place the quinoa and 2 cups of water in a medium pot, bring to a boil, then reduce the heat, cover, and simmer until the water is absorbed and the quinoa is tender, about 15 minutes. Let cool.
- While the quinoa is cooking, prepare the salmon. If it's fresh, season with salt, pepper, and a little olive oil, and cook it in a skillet over medium-high heat for 4-5 minutes on each side or until fully cooked. If it's smoked, simply prepare it to add to the bowl.
- Peel and cube the avocado. Be careful with the pit; preferably use a fork to hold it while you cut it with a knife. Set aside.
- The recipe is for two people, so you should divide the cooked quinoa between two bowls. Also add fresh spinach as the base.
- Place the salmon, diced avocado, and cucumber slices over the quinoa in each bowl.
- Dress each bowl with soy sauce, lemon juice, and sprinkle sesame seeds over the top.
- Serve immediately and enjoy!
Tips
You can enhance the flavor and add an Asian touch by adding some grated ginger or wasabi to the dressing of each bowl.
Tuna and Hard-Boiled Egg Salad (Quick Recipe)
Serves 2
Ingredients
- 2 cans of tuna in water, drained
- 4 hard-boiled eggs, peeled and chopped
- 1/4 cup of low-fat mayonnaise or Greek yogurt
- 1 tablespoon of Dijon mustard
- 2 stalks of celery, finely chopped
- 1/4 red onion, finely chopped
- Salt and black pepper to taste
- A handful of Romaine lettuce leaves or fresh spinach
- Whole wheat bread or whole grain crackers to serve
Instructions
- In a large bowl, combine the drained tuna, chopped eggs, celery, red onion, mayonnaise or Greek yogurt, and Dijon mustard. Mix well until all ingredients are well incorporated.
- Add salt and pepper to taste and adjust the seasoning as preferred.
- Wash and dry the lettuce leaves or spinach. Use the leaves as a base on the serving plates.
- Place a generous portion of the tuna salad on the lettuce or spinach leaves on each plate.
- Serve with toasted whole wheat bread or whole grain crackers for a crunchy touch.
Tips
For an extra touch of freshness, you can add some cucumber or tomato slices to the salad before serving.
Fruit and Spirulina Smoothie
For 2 people
Important: The taste of spirulina can be challenging for some people trying it for the first time, so for them, it might be a good idea to just make the smoothie with fruits only.Ingredients
- 1 tablespoon of spirulina powder
- 1 ripe banana
- 1 cup of chopped pineapple
- 1 cup of chopped mango
- 1 cup of fresh spinach
- 2 cups of almond milk or coconut water
- Honey or sweetener to taste (optional)
Instructions
- Place all ingredients in a blender.
- Blend on high speed until the mixture is smooth and homogeneous.
- Taste the smoothie and adjust the sweetness by adding honey or sweetener according to your taste if needed.
- Serve immediately in two large glass or crystal glasses (it tastes better).
Tips
For a colder and more refreshing smoothie, you can add a couple of ice cubes before blending.
In conclusion, these healthy breakfast options, seafood edition, will provide us with delicious, health-friendly breakfasts made with fresh ingredients. Those of us trying to watch our diet know that enjoying a tasty, healthy, and guilt-free breakfast is not only possible but quite normal in fact. Just invest a little more time in preparing breakfast, and you'll see the magic happen—suddenly your health will improve, and you'll feel better.
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Tastes of La Paz.